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BoostcampPNG

Home workout

by Sultan Saud

Program Description

Good healthy shape for those who like to workout at home.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 21, 2025 12:36
  • Last Edited
    Aug 21, 2025 01:45
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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
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Plank
3
1 mins
-
9
Dumbbell Bench Pullover
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Pendlay Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
AD Press
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
8
Wrist Curls
3
10 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Sit Up
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Copenhagen Plank
3
1 mins
-
7
Calf Raise (Bodyweight)
3
10 reps
-
8
Russian Twist (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
10
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Front Raise
4
10 reps
-
3
Sit Up
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Neck Curl
3
10 reps
-
7
Russian Twist (Dumbbell)
3
10 reps
-
8
Neck Extension
3
10 reps
-
9
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
40 reps
-
2
Bicycle Crunch
3
10 reps
-
3
Superman
3
10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Speed Deadlift
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Back Extension
3
10 reps
-
8
Mountain Climber
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Jumping Jack
1 Set
40 Reps
-
2
Sit Up
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
10 Reps
-
6
Arnold Press
3 Sets
10 Reps
-
7
Bench Press (Dumbbell)
3 Sets
10 Reps
-
8
Plank
3 Sets
1 mins
-
9
Dumbbell Bench Pullover
3 Sets
10 Reps
-
10
Mountain Climber
3 Sets
10 Reps
-
Day 2
1
Jumping Jack
1 Set
40 Reps
-
2
Pendlay Row
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
AD Press
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Upright Row (Dumbbell)
3 Sets
10 Reps
-
8
Wrist Curls
3 Sets
10 Reps
-
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Jumping Jack
1 Set
40 Reps
-
2
Sit Up
3 Sets
10 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
10 Reps
-
6
Copenhagen Plank
3 Sets
1 mins
-
7
Calf Raise (Bodyweight)
3 Sets
10 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
10
Mountain Climber
3 Sets
10 Reps
-
Day 4
1
Jumping Jack
1 Set
40 Reps
-
2
Front Raise
4 Sets
10 Reps
-
3
Sit Up
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Lying Leg Raise
3 Sets
10 Reps
-
6
Neck Curl
3 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
8
Neck Extension
3 Sets
10 Reps
-
9
Mountain Climber
3 Sets
10 Reps
-
Day 5
1
Jumping Jack
1 Set
40 Reps
-
2
Bicycle Crunch
3 Sets
10 Reps
-
3
Superman
3 Sets
10 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
5
Speed Deadlift
3 Sets
10 Reps
-
6
Lying Leg Raise
3 Sets
10 Reps
-
7
Back Extension
3 Sets
10 Reps
-
8
Mountain Climber
3 Sets
10 Reps
-