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BoostcampPNG

It’s Grind Season Bro

by Nick C.

Program Description

Transform and lock in.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2026 02:15
  • Last Edited
    Jan 04, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Upper Back
13.5%
Front Delts
12.5%
Chest
8.3%
Biceps
8.1%
Middle Delts
6.9%
Lats
6.6%
Hamstrings
6.6%
Glutes
5.5%
Quadriceps
4.2%
Lower Back
3.8%
Abs
3.5%
Forearms
2.8%
Rear Delts
1.4%
Calves
1.4%
Adductors
0.7%
Other
0.3%
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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
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Dumbbell Row
5
10 reps
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
-
2
Nordic Curl
4
10 reps
-
3
Roman Chair Sit Up
4
10 reps
-
4
Isometric Back Extension Holds
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dips
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
20 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2
Inverted Row
4
AMRAP
-
3
Shrug (Dumbbell)
4
15 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Hammer Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Goblet Squat
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Dips
5 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
6
Overhead Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
5 Sets
8 Reps
-
2
Dumbbell Row
5 Sets
10 Reps
-
3
Shrug (Dumbbell)
4 Sets
15 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Back Extension
4 Sets
10 Reps
-
2
Nordic Curl
4 Sets
10 Reps
-
3
Roman Chair Sit Up
4 Sets
10 Reps
-
4
Isometric Back Extension Holds
3 Sets
1 mins
-
Day 4
1
Dips
5 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
6
Overhead Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
Day 5
1
Pull-Up (Bodyweight)
5 Sets
8 Reps
-
2
Inverted Row
4 Sets
AMRAP
-
3
Shrug (Dumbbell)
4 Sets
15 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2
Goblet Squat
4 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
Day 7
1
Rest
1 Set
AMRAP
-