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MAPs Muscle Mommy

by Matt D.

Program Description

**MAPs Muscle Mommy** is a comprehensive 12-week program designed to empower new and seasoned lifters alike. You will move better and have improved strength and stamina through proper workout programing combined with easy but impactful lifestyle modifications. Initially you will feel more energized with better recovery, less soreness, and better overall vitality and energy. As you progress through the program, your strength gains will accelerate, then visible muscle gains and eventually fat loss through a faster metabolism and a better more youthful hormone profile. Rest 90 sec between sets unless stated otherwise. Preform all sets at moderate to high intensity stopping 2-3 reps before you would fail on a rep.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 07, 2025 11:33
  • Last Edited
    Oct 08, 2025 12:52
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.1%
Chest
9.7%
Upper Back
9%
Triceps
8.8%
Glutes
8.5%
Middle Delts
7.7%
Hamstrings
7.3%
Quadriceps
7.1%
Abs
6.6%
Lats
6.5%
Biceps
5.8%
Rear Delts
4.3%
Calves
3.9%
Lower Back
2.2%
Adductors
1.5%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Tube Walking
3
20 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 7
7A
Alternating Dumbbell Curl
2
6 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
8
Plank
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tube Walking
3
20 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 7
7A
Alternating Dumbbell Curl
2
6 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
8
Plank
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tube Walking
3
20 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 7
7A
Alternating Dumbbell Curl
2
6 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
8
Plank
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tube Walking
3
20 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 7
7A
Alternating Dumbbell Curl
2
6 reps
RPE 7
7B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
8
Plank
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Leg Curl
3
15 reps
RPE 7
3
Barbell Row
3
15 reps
RPE 7
4
Overhead Press (Barbell)
3
15 reps
RPE 7
5
Band Pull Apart
3
15 reps
RPE 7
6
Incline Bench Press (Barbell)
3
15 reps
RPE 7
7A
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
8
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Leg Curl
3
15 reps
RPE 7
3
Barbell Row
3
15 reps
RPE 7
4
Overhead Press (Barbell)
3
15 reps
RPE 7
5
Band Pull Apart
3
15 reps
RPE 7
6
Incline Bench Press (Barbell)
3
15 reps
RPE 7
7A
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
8
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Leg Curl
3
15 reps
RPE 7
3
Barbell Row
3
15 reps
RPE 7
4
Overhead Press (Barbell)
3
15 reps
RPE 7
5
Band Pull Apart
3
15 reps
RPE 7
6
Incline Bench Press (Barbell)
3
15 reps
RPE 7
7A
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
8
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Leg Curl
3
15 reps
RPE 7
3
Barbell Row
3
15 reps
RPE 7
4
Overhead Press (Barbell)
3
15 reps
RPE 7
5
Band Pull Apart
3
15 reps
RPE 7
6
Incline Bench Press (Barbell)
3
15 reps
RPE 7
7A
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
7B
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
8
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
5
5 reps
RPE 7
3
Push Press (Barbell)
5
5 reps
RPE 7
4
Bench Press (Barbell)
5
5 reps
RPE 7
5
Active Plank
1
15 reps
-
6
Standing Calf Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
5
5 reps
RPE 7
3
Push Press (Barbell)
5
5 reps
RPE 7
4
Bench Press (Barbell)
5
5 reps
RPE 7
5
Active Plank
1
15 reps
-
6
Standing Calf Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
5
5 reps
RPE 7
3
Push Press (Barbell)
5
5 reps
RPE 7
4
Bench Press (Barbell)
5
5 reps
RPE 7
5
Active Plank
1
15 reps
-
6
Standing Calf Raise
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
5
5 reps
RPE 7
3
Push Press (Barbell)
5
5 reps
RPE 7
4
Bench Press (Barbell)
5
5 reps
RPE 7
5
Active Plank
1
15 reps
-
6
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elevated Dumbbell Sumo Squat
3
12 reps
RPE 7
2
Stability Ball Leg Curl
3
12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7A
Spider Curl
2
12 reps
RPE 7
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 7
8
Stability Ball Crunch
3
12 reps
RPE 7
9
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elevated Dumbbell Sumo Squat
3
12 reps
RPE 7
2
Stability Ball Leg Curl
3
12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7A
Spider Curl
2
12 reps
RPE 7
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 7
8
Stability Ball Crunch
3
12 reps
RPE 7
9
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elevated Dumbbell Sumo Squat
3
12 reps
RPE 7
2
Stability Ball Leg Curl
3
12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7A
Spider Curl
2
12 reps
RPE 7
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 7
8
Stability Ball Crunch
3
12 reps
RPE 7
9
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elevated Dumbbell Sumo Squat
3
12 reps
RPE 7
2
Stability Ball Leg Curl
3
12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
6 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
7A
Spider Curl
2
12 reps
RPE 7
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 7
8
Stability Ball Crunch
3
12 reps
RPE 7
9
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
See-Saw Press
1
20 reps
RPE 7
5
Band Face Pull
3
15 reps
RPE 7
6
Bench Press (Dumbbell)
3
15 reps
RPE 7
7A
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
7B
Bench Press (Close Grip)
2
15 reps
RPE 7
8
Stability Ball Crunch
2
15 reps
RPE 7
9
Standing Calf Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
See-Saw Press
1
20 reps
RPE 7
5
Band Face Pull
3
15 reps
RPE 7
6
Bench Press (Dumbbell)
3
15 reps
RPE 7
7A
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
7B
Bench Press (Close Grip)
2
15 reps
RPE 7
8
Stability Ball Crunch
2
15 reps
RPE 7
9
Standing Calf Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
See-Saw Press
1
20 reps
RPE 7
5
Band Face Pull
3
15 reps
RPE 7
6
Bench Press (Dumbbell)
3
15 reps
RPE 7
7A
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
7B
Bench Press (Close Grip)
2
15 reps
RPE 7
8
Stability Ball Crunch
2
15 reps
RPE 7
9
Standing Calf Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7
3
Seated Row (Cable)
3
15 reps
RPE 7
4
See-Saw Press
1
20 reps
RPE 7
5
Band Face Pull
3
15 reps
RPE 7
6
Bench Press (Dumbbell)
3
15 reps
RPE 7
7A
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
7B
Bench Press (Close Grip)
2
15 reps
RPE 7
8
Stability Ball Crunch
2
15 reps
RPE 7
9
Standing Calf Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 7
2
Single Arm Row (Dumbbell)
5
5 reps
RPE 7
3
Arnold Press
5
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
5
Stability Ball Crunch
2
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 7
2
Single Arm Row (Dumbbell)
5
5 reps
RPE 7
3
Arnold Press
5
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
5
Stability Ball Crunch
2
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 7
2
Single Arm Row (Dumbbell)
5
5 reps
RPE 7
3
Arnold Press
5
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
5
Stability Ball Crunch
2
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 7
2
Single Arm Row (Dumbbell)
5
5 reps
RPE 7
3
Arnold Press
5
5 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
5 reps
RPE 7
5
Stability Ball Crunch
2
15 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Banded Dumbbell Back Step Lunge
2
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Single Arm Rear Delt Cable Fly
1
-
5
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7B
Dip (Bodyweight)
2
12 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Banded Dumbbell Back Step Lunge
2
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Single Arm Rear Delt Cable Fly
1
-
5
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7B
Dip (Bodyweight)
2
12 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Banded Dumbbell Back Step Lunge
2
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Single Arm Rear Delt Cable Fly
1
-
5
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7B
Dip (Bodyweight)
2
12 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Banded Dumbbell Back Step Lunge
2
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Single Arm Rear Delt Cable Fly
1
-
5
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 7
6
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7B
Dip (Bodyweight)
2
12 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Pullover (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Chest Fly (Cable)
3
15 reps
RPE 7
7A
Bicep Curl (Barbell)
2
15 reps
RPE 7
7B
Push Up
2
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
9
Seated Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Pullover (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Chest Fly (Cable)
3
15 reps
RPE 7
7A
Bicep Curl (Barbell)
2
15 reps
RPE 7
7B
Push Up
2
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
9
Seated Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Pullover (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Chest Fly (Cable)
3
15 reps
RPE 7
7A
Bicep Curl (Barbell)
2
15 reps
RPE 7
7B
Push Up
2
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
9
Seated Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Pullover (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Chest Fly (Cable)
3
15 reps
RPE 7
7A
Bicep Curl (Barbell)
2
15 reps
RPE 7
7B
Push Up
2
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
9
Seated Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Circus Press
5
5 reps
RPE 7
4
Bicep Curl (Barbell)
5
5 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
7
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Circus Press
5
5 reps
RPE 7
4
Bicep Curl (Barbell)
5
5 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
7
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Circus Press
5
5 reps
RPE 7
4
Bicep Curl (Barbell)
5
5 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
7
Seated Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Bodyweight)
5
5 reps
RPE 7
3
Circus Press
5
5 reps
RPE 7
4
Bicep Curl (Barbell)
5
5 reps
RPE 7
5
Bench Press (Close Grip)
5
5 reps
RPE 7
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7
7
Seated Calf Raise
2
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Tube Walking
3 Sets
20 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Arnold Press
3 Sets
10 Reps
@7
6
Push Up
3 Sets
12 Reps
@7
7A
Alternating Dumbbell Curl
2 Sets
6 Reps
@7
7B
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
8
Plank
1 Set
2 Reps
@8
Day 2
1
Elevated Dumbbell Sumo Squat
3 Sets
12 Reps
@7
2
Stability Ball Leg Curl
3 Sets
12 Reps
@7
3
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@7
6
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
7A
Spider Curl
2 Sets
12 Reps
@7
7B
Overhead Tricep Extension (Dumbbell)
2 Sets
12 Reps
@7
8
Stability Ball Crunch
3 Sets
12 Reps
@7
9
Standing Calf Raise
2 Sets
12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
2
Banded Dumbbell Back Step Lunge
2 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Single Arm Rear Delt Cable Fly
1 Set
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
6 Reps
@7
6
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
7A
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
7B
Dip (Bodyweight)
2 Sets
12 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@7
9
Seated Calf Raise
2 Sets
12 Reps
@7