Program Description
Unlock your core strength with the EMOM CORE ++ program, designed to challenge and sculpt your midsection over 6 weeks. With five sessions each week, you'll engage in a dynamic blend of Every Minute on the Minute (EMOM) workouts that maximize efficiency and intensity. This program not only builds endurance but also enhances stability and power, making it perfect for lifters of all levels. Get ready to transform your core and elevate your overall performance!
Program Overview
- LevelNovice, Intermediate
- GoalMuscle, Strength
- EquipmentDumbbell Only
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 30, 2026 02:40
- Last EditedMar 30, 2026 02:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Abs
11.3%
Quadriceps
8.7%
Glutes
8.7%
Hamstrings
7.6%
Front Delts
7.6%
Biceps
7.4%
Upper Back
7.2%
Lats
6.5%
Chest
5.4%
Middle Delts
5%
Other
3.5%
Forearms
2.6%
Adductors
2.2%
Lower Back
2.2%
Stretching
1.3%
Rear Delts
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Dead Bug
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Dead Bug
1
1 mins
-
4
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Dead Bug
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Dead Bug
1
1 mins
-
4
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Dead Bug
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Dead Bug
1
1 mins
-
4
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Dead Bug
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Dead Bug
1
1 mins
-
4
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Dead Bug
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Dead Bug
1
1 mins
-
4
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10 reps
RPE 8
1B
Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row Upper Back (Dumbbell)
5
10 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Dead Bug
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Dead Bug
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Dead Bug
1
1 mins
-
4
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Plank
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Plank
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Plank
1
1 mins
-
4
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Plank
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Plank
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Plank
1
1 mins
-
4
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Plank
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Plank
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Plank
1
1 mins
-
4
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Plank
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Plank
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Plank
1
1 mins
-
4
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Plank
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Plank
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Plank
1
1 mins
-
4
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
1B
Standing Shoulder Press (Dumbbell)
5
10 reps
RPE 8
1C
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3A
Plank
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Plank
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Plank
1
1 mins
-
4
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
5
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Kettlebell Gorilla Row
5
10 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2B
Tricep Kickback
3
10 reps
RPE 8
3A
Bicycle Crunch
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bicycle Crunch
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bicycle Crunch
1
1 mins
-
4
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
5
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Kettlebell Gorilla Row
5
10 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2B
Tricep Kickback
3
10 reps
RPE 8
3A
Bicycle Crunch
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bicycle Crunch
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bicycle Crunch
1
1 mins
-
4
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
5
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Kettlebell Gorilla Row
5
10 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2B
Tricep Kickback
3
10 reps
RPE 8
3A
Bicycle Crunch
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bicycle Crunch
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bicycle Crunch
1
1 mins
-
4
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
5
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Kettlebell Gorilla Row
5
10 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2B
Tricep Kickback
3
10 reps
RPE 8
3A
Bicycle Crunch
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bicycle Crunch
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bicycle Crunch
1
1 mins
-
4
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
5
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Kettlebell Gorilla Row
5
10 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2B
Tricep Kickback
3
10 reps
RPE 8
3A
Bicycle Crunch
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bicycle Crunch
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bicycle Crunch
1
1 mins
-
4
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
5
12 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
1C
Kettlebell Gorilla Row
5
10 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2B
Tricep Kickback
3
10 reps
RPE 8
3A
Bicycle Crunch
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bicycle Crunch
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bicycle Crunch
1
1 mins
-
4
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
5
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
1C
Pullover (Dumbbell)
5
10 reps
RPE 8
2A
Concentration Curl
3
10 reps
RPE 8
2B
Close Grip Tricep Press
3
10 reps
RPE 8
3A
Russian Twist (Dumbbell)
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Russian Twist (Dumbbell)
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Russian Twist (Dumbbell)
1
1 mins
-
4
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
5
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
1C
Pullover (Dumbbell)
5
10 reps
RPE 8
2A
Concentration Curl
3
10 reps
RPE 8
2B
Close Grip Tricep Press
3
10 reps
RPE 8
3A
Russian Twist (Dumbbell)
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Russian Twist (Dumbbell)
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Russian Twist (Dumbbell)
1
1 mins
-
4
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
5
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
1C
Pullover (Dumbbell)
5
10 reps
RPE 8
2A
Concentration Curl
3
10 reps
RPE 8
2B
Close Grip Tricep Press
3
10 reps
RPE 8
3A
Russian Twist (Dumbbell)
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Russian Twist (Dumbbell)
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Russian Twist (Dumbbell)
1
1 mins
-
4
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
5
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
1C
Pullover (Dumbbell)
5
10 reps
RPE 8
2A
Concentration Curl
3
10 reps
RPE 8
2B
Close Grip Tricep Press
3
10 reps
RPE 8
3A
Russian Twist (Dumbbell)
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Russian Twist (Dumbbell)
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Russian Twist (Dumbbell)
1
1 mins
-
4
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
5
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
1C
Pullover (Dumbbell)
5
10 reps
RPE 8
2A
Concentration Curl
3
10 reps
RPE 8
2B
Close Grip Tricep Press
3
10 reps
RPE 8
3A
Russian Twist (Dumbbell)
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Russian Twist (Dumbbell)
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Russian Twist (Dumbbell)
1
1 mins
-
4
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
5
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
1C
Pullover (Dumbbell)
5
10 reps
RPE 8
2A
Concentration Curl
3
10 reps
RPE 8
2B
Close Grip Tricep Press
3
10 reps
RPE 8
3A
Russian Twist (Dumbbell)
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Russian Twist (Dumbbell)
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Russian Twist (Dumbbell)
1
1 mins
-
4
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Step-Up (Weighted)
5
12 reps
RPE 8
1B
Push Press (Dumbbell)
5
10 reps
RPE 8
1C
Landmine Row (Dumbbell)
5
10 reps
RPE 8
2A
Zottman Curl
3
10 reps
RPE 8
2B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
3A
Bear Crawl
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bear Crawl
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bear Crawl
1
1 mins
-
4
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Step-Up (Weighted)
5
12 reps
RPE 8
1B
Push Press (Dumbbell)
5
10 reps
RPE 8
1C
Landmine Row (Dumbbell)
5
10 reps
RPE 8
2A
Zottman Curl
3
10 reps
RPE 8
2B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
3A
Bear Crawl
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bear Crawl
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bear Crawl
1
1 mins
-
4
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Step-Up (Weighted)
5
12 reps
RPE 8
1B
Push Press (Dumbbell)
5
10 reps
RPE 8
1C
Landmine Row (Dumbbell)
5
10 reps
RPE 8
2A
Zottman Curl
3
10 reps
RPE 8
2B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
3A
Bear Crawl
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bear Crawl
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bear Crawl
1
1 mins
-
4
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Step-Up (Weighted)
5
12 reps
RPE 8
1B
Push Press (Dumbbell)
5
10 reps
RPE 8
1C
Landmine Row (Dumbbell)
5
10 reps
RPE 8
2A
Zottman Curl
3
10 reps
RPE 8
2B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
3A
Bear Crawl
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bear Crawl
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bear Crawl
1
1 mins
-
4
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Step-Up (Weighted)
5
12 reps
RPE 8
1B
Push Press (Dumbbell)
5
10 reps
RPE 8
1C
Landmine Row (Dumbbell)
5
10 reps
RPE 8
2A
Zottman Curl
3
10 reps
RPE 8
2B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
3A
Bear Crawl
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bear Crawl
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bear Crawl
1
1 mins
-
4
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Step-Up (Weighted)
5
12 reps
RPE 8
1B
Push Press (Dumbbell)
5
10 reps
RPE 8
1C
Landmine Row (Dumbbell)
5
10 reps
RPE 8
2A
Zottman Curl
3
10 reps
RPE 8
2B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
3A
Bear Crawl
1
1 mins
-
3B
Farmer Carry
1
1 mins
-
3C
Bear Crawl
1
1 mins
-
3D
Farmer Carry
1
1 mins
-
3E
Bear Crawl
1
1 mins
-
4
Walk
1
20 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Goblet Squat1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Bent Over Row Upper Back (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Dead Bug1 Set
1 mins
-
3B
Farmer Carry1 Set
1 mins
-
3C
Dead Bug1 Set
1 mins
-
3D
Farmer Carry1 Set
1 mins
-
3E
Dead Bug1 Set
1 mins
-
4
Walk1 Set
20 mins
-
Day 2
1A
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Plank1 Set
1 mins
-
3B
Farmer Carry1 Set
1 mins
-
3C
Plank1 Set
1 mins
-
3D
Farmer Carry1 Set
1 mins
-
3E
Plank1 Set
1 mins
-
4
Walk1 Set
20 mins
-
Day 3
1A
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
1B
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Kettlebell Gorilla Row1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Tricep Kickback1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Bicycle Crunch1 Set
1 mins
-
3B
Farmer Carry1 Set
1 mins
-
3C
Bicycle Crunch1 Set
1 mins
-
3D
Farmer Carry1 Set
1 mins
-
3E
Bicycle Crunch1 Set
1 mins
-
4
Walk1 Set
20 mins
-
Day 4
1A
Hip Thrust (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Pullover (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Concentration Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Close Grip Tricep Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Russian Twist (Dumbbell)1 Set
1 mins
-
3B
Farmer Carry1 Set
1 mins
-
3C
Russian Twist (Dumbbell)1 Set
1 mins
-
3D
Farmer Carry1 Set
1 mins
-
3E
Russian Twist (Dumbbell)1 Set
1 mins
-
4
Walk1 Set
20 mins
-
Day 5
1A
Step-Up (Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8
1B
Push Press (Dumbbell) 1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
1C
Landmine Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
2A
Zottman Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Single Arm Overhead Tricep Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Bear Crawl1 Set
1 mins
-
3B
Farmer Carry1 Set
1 mins
-
3C
Bear Crawl1 Set
1 mins
-
3D
Farmer Carry1 Set
1 mins
-
3E
Bear Crawl1 Set
1 mins
-
4
Walk1 Set
20 mins
-