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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
    Jun 18, 2025 12:38

Summary

Transform your fitness routine with the Hybrid Workout Plan, a dynamic 12-week program designed to blend gym and home workouts for maximum flexibility and results. Comprising four sessions per week, you'll engage in a variety of exercises targeting all major muscle groups, from barbell overhead presses to bodyweight mountain climbers. This plan is perfect for those looking to build strength and endurance without sacrificing convenience. Get ready to elevate your training and achieve your fitness goals!
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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
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