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BoostcampPNG

Twice A Week

by Bhavin S.

Program Description

Progressive and Consistency

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 17, 2026 09:04
  • Last Edited
    Feb 17, 2026 09:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Hamstrings
11.3%
Quadriceps
7.5%
Glutes
7.5%
Abs
7.5%
Biceps
7.5%
Triceps
7.5%
Middle Delts
6.3%
Lats
5%
Front Delts
5%
Forearms
5%
Calves
5%
Cardio
3.8%
Rear Delts
2.5%
Chest
2.5%
Adductors
1.3%
Lower Back
1.3%
Abductors
1.3%
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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
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
6-12 reps
RPE 8
1B
Face Pull
2
6-12 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Bent Over Row (Dumbbell)
2
6-12 reps
RPE 8
3A
Standing Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 8
4A
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
2
10-15 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
2A
Chest Fly (Cable)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Leg Curl
2
10-15 reps
RPE 8
3B
Seated Narrow-Grip Row
2
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
5A
Standing Calf Raise
2
15-20 reps
RPE 8
5B
Single Arm Farmer Carry
2
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Goblet Squat
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
1B
Face Pull
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
2A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
3A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
3B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
4A
Skull Crusher (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
4B
Incline Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
5A
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8
5B
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8
Day 2
1
Cardio
1 Set
30 mins
-
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1A
Leg Press
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
1B
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
2A
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
2B
Lat Pulldown
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
3A
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
3B
Seated Narrow-Grip Row
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
4A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5A
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8
5B
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@8
@8
Day 5
1
Cardio
1 Set
30 mins
-