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Hybrid Workout Plan 2 days gyn 2 days at home

by Aiden E.
1 athletes joined

Program Description

3-Month Hybrid Workout Plan ā€“ Focused on Upper Body & Fat Loss: šŸ‹ļø 3-Month Hybrid Workout Plan ā€“ Upper Body & Fat Focus Goal: Reduce belly fat and love handles, build shoulder and upper body strength, improve overall muscle tone and conditioning. Training Frequency: 4 days/week * 2 Gym Days ā€“ Focused on shoulders, arms, upper body, and abs * 2 Home Days ā€“ HIIT and full-body dumbbell workouts for fat burning

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 07:34
  • Last Edited
    May 18, 2025 08:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7.5
2
Mountain Climber
4
0.5 mins
RPE 7
3
Renegade Row
4
10 reps
RPE 7
4
Burpee
4
0.5 mins
RPE 7
5
Russian Twist
1
20 reps
RPE 7
6
Side Plank
1
45 mins
RPE 7
7
Toe Touch Crunches
1
15 reps
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
RPE 7
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7.5
6
Hanging Leg Raise
4
15 reps
RPE 7.5
7
Plank with Shoulder Taps
3
0.5 mins
RPE 7
8
10 Min EMOM (Every minute On The minute)
1
10 mins
RPE 7
9
Russian Twist
1
20 reps
RPE 7
10
Side Plank
1
0.5 mins
RPE 7
11
Toe Touch Crunches
1
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
0.5 mins
RPE 6
2
Single Arm Push Press (Dumbbell)
4
12 reps
RPE 7
3
Mountain Climber
4
30 mins
RPE 7
4
Renegade Row
4
10 reps
RPE 7
5
Burpee
4
0.5 mins
RPE 7
6
Russian Twist
1
20 reps
RPE 7
7
Side Plank
1
45 mins
RPE 7
8
Abs Crunch (Weighted)
1
20 reps
-
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
12
V-Up
1
20 reps
RPE 7
13
Bicycle Crunch
1
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
3
15 reps
RPE 7
8
Wood Chop
1
12 reps
RPE 7
9
Abs Crunch (Bodyweight)
1
20 reps
RPE 7
10
Abs Crunch (Weighted)
1
20 reps
RPE 7.5
11
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Push Up
3
30 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
4 Min Tabata
1
4 mins
RPE 8
7
Bicycle Crunch
1
0.5 mins
RPE 7
8
V-Up
1
20 reps
RPE 7
9
Side Plank with Reach Through
1
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 4
1
Goblet Squat
3 Sets
15 Reps
@7
2
Push Up
3 Sets
30 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
4
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
6
4 Min Tabata
1 Set
4 mins
@8
7
Bicycle Crunch
1 Set
0.5 mins
@7
8
V-Up
1 Set
20 Reps
@7
9
Side Plank with Reach Through
1 Set
10 Reps
@7
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
@7
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7.5
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7.5
6
Hanging Leg Raise
4 Sets
15 Reps
@7.5
7
Plank with Shoulder Taps
3 Sets
0.5 mins
@7
8
10 Min EMOM (Every minute On The minute)
1 Set
10 mins
@7
9
Russian Twist
1 Set
20 Reps
@7
10
Side Plank
1 Set
0.5 mins
@7
11
Toe Touch Crunches
1 Set
15 Reps
@7
Day 3
1
Lat Pulldown
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6 Reps
@7.5
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
7
Decline Crunch (Weighted)
3 Sets
15 Reps
@7
8
Wood Chop
1 Set
12 Reps
@7
9
Abs Crunch (Bodyweight)
1 Set
20 Reps
@7
10
Abs Crunch (Weighted)
1 Set
20 Reps
@7.5
11
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@7
12
V-Up
1 Set
20 Reps
@7
13
Bicycle Crunch
1 Set
0.5 mins
@7
Day 1
1
Single Arm Push Press (Dumbbell)
4 Sets
12 Reps
@7.5
2
Mountain Climber
4 Sets
0.5 mins
@7
3
Renegade Row
4 Sets
10 Reps
@7
4
Burpee
4 Sets
0.5 mins
@7
5
Russian Twist
1 Set
20 Reps
@7
6
Side Plank
1 Set
45 mins
@7
7
Toe Touch Crunches
1 Set
15 Reps
@7
8
Abs Crunch (Weighted)
1 Set
20 Reps
@7
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@7.5