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Home workout

by Sultan Saud
4.0
(1 rating)

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
    Sep 14, 2025 12:22

Summary

Transform your fitness routine with this comprehensive 12-week home workout program designed for all levels. Committing just 5 days a week, you'll engage in a variety of bodyweight and dumbbell exercises, including Jumping Jacks, Bench Press variations, and core-strengthening moves like Planks and Sit-Ups. Each session is structured to build strength, enhance endurance, and sculpt your physique without the need for a gym. Get ready to elevate your fitness game and achieve your goals from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Abs
26.9%
Front Delts
9.8%
Glutes
6.8%
Middle Delts
6.8%
Chest
6.3%
Upper Back
5%
Quadriceps
4.3%
Biceps
4.3%
Forearms
4%
Triceps
4%
Lats
3.6%
Lower Back
3.5%
Hamstrings
3.3%
Neck
3.3%
Other
2.8%
Adductors
2.3%
Calves
1.7%
Rear Delts
1.4%
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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
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
Mountain Climber
3 Sets
10 Reps
-