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BoostcampPNG

Nye calisthenics and kets

by Sean J.
1 athletes joined

Program Description

Get fit

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 03, 2026 01:16
  • Last Edited
    Jan 03, 2026 06:22
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Quadriceps
11.6%
Upper Back
10.5%
Front Delts
10.3%
Triceps
7.2%
Middle Delts
7.2%
Glutes
6.7%
Hamstrings
6.7%
Lats
6.7%
Biceps
6%
Forearms
4.5%
Chest
4%
Adductors
2%
Rear Delts
2%
Lower Back
0.4%
Stretching
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Push Up
3
35 reps
-
6
Diamond Push Up
2
20 reps
-
7
Archer Push Up
1
5 reps
-
8
Dip (Bodyweight)
2
6 reps
-
9
Overhead Extension (Dumbbell)
1
15 reps
-
10
Skull Crusher (Dumbbell)
1
15 reps
-
11
Single Arm Floor Press
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Goblet Squat
1
14 reps
-
4
Wall Sit
1
0.5 mins
-
5
Scapular Pull-Up
1
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Wide Grip Pull-Up
3
5 reps
-
8
Face Pull
1
8 reps
-
9
Inverted Row
1
8 reps
-
10
Bent Over Row (Kettlebell)
2
12 reps
-
11
Kettlebell Gorilla Row
1
-
12
Single Arm Row (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
2
0.5 mins
-
4
Kettlebell Swing
2
1 mins
-
5
Goblet Squat
2
8 reps
-
6
Cossack Squat (Bodyweight)
2
8 reps
-
7
Sissy Squat
2
8 reps
-
8
Reverse Lunge (Dumbbell)
2
12 reps
-
9
Romanian Deadlift (Dumbbell)
2
8 reps
-
10
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Kettlebell Halo
3
12 reps
-
6
Pike Push Up
3
5 reps
-
7
Shrug (Dumbbell)
1
12 reps
-
8
Overhead Press (Dumbbell)
3
8 reps
-
9
Lu Raise
1
12 reps
-
10
Lateral Raise (Dumbbell)
1
12 reps
-
11
I, Y, T (IYT) Raise
3
12 reps
-
12
Upright Row (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Chin-Up (Bodyweight)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Wrist Curls
1
12 reps
-
9
21s (EZ Bar)
1
21 reps
-
10
Concentration Curl
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
1 mins
-
3
Wall Sit
1
0.5 mins
-
4
Goblet Squat
1
14 reps
-
5
Side Plank
1
1 mins
-
6
Knee Raise (Captain's Chair)
2
12 reps
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
2
12 reps
-
9
Dead Bug
1
1 mins
-
10
Hollow Hold
1
1 mins
-
11
V-Up
2
8 reps
-
12
Bird Dog
1
1 mins
-
13
Ab Wheel
2
10 reps
-
14
Side Bend (Dumbbell)
1
10 reps
-
15
Reverse Abs Crunch (Bodyweight)
1
8 reps
-
Week 1
1 / 18 Weeks
Day 5
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
1 mins
-
3
Wall Sit
1 Set
0.5 mins
-
4
Goblet Squat
1 Set
14 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
8 Reps
-
8
Wrist Curls
1 Set
12 Reps
-
9
21s (EZ Bar)
1 Set
21 Reps
-
10
Concentration Curl
2 Sets
12 Reps
-
Day 3
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
1 mins
-
3
Wall Sit
2 Sets
0.5 mins
-
4
Kettlebell Swing
2 Sets
1 mins
-
5
Goblet Squat
2 Sets
8 Reps
-
6
Cossack Squat (Bodyweight)
2 Sets
8 Reps
-
7
Sissy Squat
2 Sets
8 Reps
-
8
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
-
9
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
10
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
1 mins
-
3
Goblet Squat
1 Set
14 Reps
-
4
Wall Sit
1 Set
0.5 mins
-
5
Scapular Pull-Up
1 Set
8 Reps
-
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
7
Wide Grip Pull-Up
3 Sets
5 Reps
-
8
Face Pull
1 Set
8 Reps
-
9
Inverted Row
1 Set
8 Reps
-
10
Bent Over Row (Kettlebell)
2 Sets
12 Reps
-
11
Kettlebell Gorilla Row
1 Set
-
12
Single Arm Row (Dumbbell)
1 Set
-
Day 1
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
1 mins
-
3
Wall Sit
1 Set
0.5 mins
-
4
Goblet Squat
1 Set
14 Reps
-
5
Push Up
3 Sets
35 Reps
-
6
Diamond Push Up
2 Sets
20 Reps
-
7
Archer Push Up
1 Set
5 Reps
-
8
Dip (Bodyweight)
2 Sets
6 Reps
-
9
Overhead Extension (Dumbbell)
1 Set
15 Reps
-
10
Skull Crusher (Dumbbell)
1 Set
15 Reps
-
11
Single Arm Floor Press
1 Set
15 Reps
-
Day 4
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
1 mins
-
3
Wall Sit
1 Set
0.5 mins
-
4
Goblet Squat
1 Set
14 Reps
-
5
Kettlebell Halo
3 Sets
12 Reps
-
6
Pike Push Up
3 Sets
5 Reps
-
7
Shrug (Dumbbell)
1 Set
12 Reps
-
8
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
9
Lu Raise
1 Set
12 Reps
-
10
Lateral Raise (Dumbbell)
1 Set
12 Reps
-
11
I, Y, T (IYT) Raise
3 Sets
12 Reps
-
12
Upright Row (Barbell)
2 Sets
12 Reps
-
Day 6
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
1 mins
-
3
Wall Sit
1 Set
0.5 mins
-
4
Goblet Squat
1 Set
14 Reps
-
5
Side Plank
1 Set
1 mins
-
6
Knee Raise (Captain's Chair)
2 Sets
12 Reps
-
7
Wood Chop
2 Sets
12 Reps
-
8
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
9
Dead Bug
1 Set
1 mins
-
10
Hollow Hold
1 Set
1 mins
-
11
V-Up
2 Sets
8 Reps
-
12
Bird Dog
1 Set
1 mins
-
13
Ab Wheel
2 Sets
10 Reps
-
14
Side Bend (Dumbbell)
1 Set
10 Reps
-
15
Reverse Abs Crunch (Bodyweight)
1 Set
8 Reps
-