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Ultimate Hypertrophy - Jeff Nippard

by Henrique Guimarães
16 athletes joined

Program Description

You can expext balanced Hypertrophy gains across all major muscle groups, improve core strength and well-distributed recovery. Volume is optimized for muscle growth, target each muscle group within ideal range while ensuring progressive overload.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 10:27
  • Last Edited
    Jan 06, 2025 09:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
12 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Face Pull
4
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
-
2
Sumo Squat
4
10 reps
-
3
Single Leg Deadlift
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Oblique Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Goblet Squat
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Step-Up (Weighted)
4 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 4
1
Pull-Up (Band)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
4 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Deadlift (Dumbbell)
4 Sets
8 Reps
-
2
Sumo Squat
4 Sets
10 Reps
-
3
Single Leg Deadlift
3 Sets
10 Reps
-
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Oblique Crunch
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Band)
4 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-