Program Description
Prime → You’re training to feel capable, powerful, and confident. 50 → It respects recovery, joints, hormones, and sustainability. Rebuild → We’re lowering body fat while increasing strength and muscle. This is not a crash cut. This is a structural upgrade. PROGRESSION (Weeks 1–4) Week 1: Conservative weights Week 2: +5 lbs main lifts Week 3: +5 lbs again Week 4: Deload (reduce volume 30%) PROGRESSION (Weeks 5-8) Add reps first. When you exceed rep target → increase weight next week. Week 8: reduce ER volume 25%. PROGRESSION (Weeks 9-12) Weeks 9–11:+5 lbs weekly on heavy lift if reps achieved. Week 12: reduce volume slightly and test strength.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedFeb 11, 2026 05:11
- Last EditedFeb 11, 2026 09:12
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
12.7%
Upper Back
10.9%
Hamstrings
10.4%
Front Delts
8.2%
Triceps
7.5%
Lats
6.5%
Chest
6.2%
Abs
4.5%
Lower Back
3.2%
Biceps
3.2%
Rear Delts
3.2%
Adductors
2.9%
Middle Delts
2.6%
Forearms
1.8%
Cardio
1.6%
Olympic
1.3%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
4
3 reps
RPE 8
1B
Push Press (Dumbbell)
4
3 reps
RPE 8
1C
Front Squat (Dumbbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
1
8-10 reps
RPE 8
5A
Farmer's Walk (Weighted)
3
1 mins
RPE 8
5B
Renegade Row
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
4
3 reps
RPE 8
1B
Push Press (Dumbbell)
4
3 reps
RPE 8
1C
Front Squat (Dumbbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
1
8-10 reps
RPE 8
5A
Farmer's Walk (Weighted)
3
1 mins
RPE 8
5B
Renegade Row
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
4
3 reps
RPE 8
1B
Push Press (Dumbbell)
4
3 reps
RPE 8
1C
Front Squat (Dumbbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
1
8-10 reps
RPE 8
5A
Farmer's Walk (Weighted)
3
1 mins
RPE 8
5B
Renegade Row
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
4
3 reps
RPE 8
1B
Push Press (Dumbbell)
4
3 reps
RPE 8
1C
Front Squat (Dumbbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
1
8-10 reps
RPE 8
5A
Farmer's Walk (Weighted)
3
1 mins
RPE 8
5B
Renegade Row
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Underhand Barbell Row
1
1
12 reps
20 reps
RPE 10
RPE 10
3
High Pull (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Goblet Squat
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Underhand Barbell Row
1
1
12 reps
20 reps
RPE 10
RPE 10
3
High Pull (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Goblet Squat
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Underhand Barbell Row
1
1
12 reps
20 reps
RPE 10
RPE 10
3
High Pull (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Goblet Squat
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Underhand Barbell Row
1
1
12 reps
20 reps
RPE 10
RPE 10
3
High Pull (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Goblet Squat
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
4-6 reps
RPE 8
3
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
4-6 reps
RPE 8
3
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
4-6 reps
RPE 8
3
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
4-6 reps
RPE 8
3
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Standing Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Squat Thruster
6
8 reps
RPE 8
4B
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
4C
Reverse Lunge (Dumbbell)
6
8 reps
RPE 8
4D
Y Raise (Dumbbell)
6
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Standing Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Squat Thruster
6
8 reps
RPE 8
4B
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
4C
Reverse Lunge (Dumbbell)
6
8 reps
RPE 8
4D
Y Raise (Dumbbell)
6
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Standing Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Squat Thruster
6
8 reps
RPE 8
4B
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
4C
Reverse Lunge (Dumbbell)
6
8 reps
RPE 8
4D
Y Raise (Dumbbell)
6
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Standing Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4A
Squat Thruster
6
8 reps
RPE 8
4B
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
4C
Reverse Lunge (Dumbbell)
6
8 reps
RPE 8
4D
Y Raise (Dumbbell)
6
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Dumbbell)
5
5 reps
RPE 8
1B
Push Up
5
10 reps
RPE 8
1C
Walking Lunge (Dumbbell)
5
10 reps
RPE 8
1D
Face Pull
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Dumbbell)
5
5 reps
RPE 8
1B
Push Up
5
10 reps
RPE 8
1C
Walking Lunge (Dumbbell)
5
10 reps
RPE 8
1D
Face Pull
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Dumbbell)
5
5 reps
RPE 8
1B
Push Up
5
10 reps
RPE 8
1C
Walking Lunge (Dumbbell)
5
10 reps
RPE 8
1D
Face Pull
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Dumbbell)
5
5 reps
RPE 8
1B
Push Up
5
10 reps
RPE 8
1C
Walking Lunge (Dumbbell)
5
10 reps
RPE 8
1D
Face Pull
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Single Arm High Row (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Reverse Lunge (Dumbbell)
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Single Arm High Row (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Reverse Lunge (Dumbbell)
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Single Arm High Row (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Reverse Lunge (Dumbbell)
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
12 reps
20 reps
RPE 10
RPE 10
2
Single Arm High Row (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
12 reps
20 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Reverse Lunge (Dumbbell)
1
1
12 reps
25 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
12 reps
20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Farmer Carry
6
40 reps
RPE 8
4B
Front Rack Carry
6
40 reps
RPE 8
4C
Overhead Carry
6
40 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Clean (Dumbbell)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
1B
Push Press (Dumbbell) 1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
1C
Front Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)1 Set
8-10 Reps
@8
3
Chest Supported Row (Dumbbell)1 Set
8-10 Reps
@8
4
Reverse Lunge (Dumbbell)1 Set
8-10 Reps
@8
5A
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
5B
Renegade Row1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 2
1
Cardio1 Set
30 mins
@8
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Lateral Raise (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Cardio1 Set
30 mins
@8
Day 5
1A
Snatch (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
1B
Push Up1 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
Walking Lunge (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
1D
Face Pull1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
@8