logo
BoostcampPNG

Allenamento Settimanale

by
1 athletes joined

Program Description

Explosivness

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 03, 2025 09:18
  • Last Edited
    Jun 04, 2025 08:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
11
Front Squat (Dumbbell)
4
8 reps
-
12
Box Squat (Barbell)
4
8 reps
-
13
Romanian Deadlift (Dumbbell)
4
8 reps
-
14
Hip Thrust (Dumbbell)
4
8 reps
-
15
Deadlift (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Neutral Grip Dumbbell Bench Press
4
8 reps
-
4
Decline Push Up
4
10 reps
-
5
Plank to Push Up
4
10 reps
-
6
Tricep Dip (Bodyweight)
4
10 reps
-
7
Plank
4
1 mins
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Mountain Climber
4
1 mins
-
10
Buglarian Split Squat Jump
4
10 reps
-
11
Hip Thrust (Dumbbell)
4
10 reps
-
12
Double Jump (Seated - Squat Jump)
4
10 reps
-
13
Explosive Lunge
4
10 reps
-
14
Lateral and Front Jump
4
20 reps
-
15
Pogo Jump
4
20 reps
-
16
Standing Calf Raise
4
20 reps
-
17
Standing Calf Raises 22:10
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
8 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Seated Dumbbell Curl
4
8 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Shrug (Dumbbell)
4
8 reps
-
7
Front Raise
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
4
8 reps
-
9
Lateral Raise (Dumbbell)
4
8 reps
-
10
Single Arm Row (Dumbbell)
4
8 reps
-
11
Pullover (Dumbbell)
4
8 reps
-
12
Kroc Row
4
8 reps
-
13
Cyclette
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Fly (Dumbbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Neutral Grip Dumbbell Bench Press
4 Sets
8 Reps
-
4
Decline Push Up
4 Sets
10 Reps
-
5
Plank to Push Up
4 Sets
10 Reps
-
6
Tricep Dip (Bodyweight)
4 Sets
10 Reps
-
7
Plank
4 Sets
1 mins
-
8
Abs Crunch (Bodyweight)
4 Sets
30 Reps
-
9
Mountain Climber
4 Sets
1 mins
-
10
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
11
Front Squat (Dumbbell)
4 Sets
8 Reps
-
12
Box Squat (Barbell)
4 Sets
8 Reps
-
13
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
14
Hip Thrust (Dumbbell)
4 Sets
8 Reps
-
15
Deadlift (Dumbbell)
4 Sets
8 Reps
-
Day 2
1
Hammer Curl (Dumbbell)
4 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
3
Seated Dumbbell Curl
4 Sets
8 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
5
Arnold Press
4 Sets
8 Reps
-
6
Shrug (Dumbbell)
4 Sets
8 Reps
-
7
Front Raise
4 Sets
8 Reps
-
8
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
9
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
10
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
11
Pullover (Dumbbell)
4 Sets
8 Reps
-
12
Kroc Row
4 Sets
8 Reps
-
13
Cyclette
1 Set
45 mins
-
Day 3
1
Rest
1 Set
1 mins
-
Day 4
1
Pec Fly (Dumbbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Neutral Grip Dumbbell Bench Press
4 Sets
8 Reps
-
4
Decline Push Up
4 Sets
10 Reps
-
5
Plank to Push Up
4 Sets
10 Reps
-
6
Tricep Dip (Bodyweight)
4 Sets
10 Reps
-
7
Plank
4 Sets
1 mins
-
8
Abs Crunch (Bodyweight)
4 Sets
30 Reps
-
9
Mountain Climber
4 Sets
1 mins
-
10
Buglarian Split Squat Jump
4 Sets
10 Reps
-
11
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
12
Double Jump (Seated - Squat Jump)
4 Sets
10 Reps
-
13
Explosive Lunge
4 Sets
10 Reps
-
14
Lateral and Front Jump
4 Sets
20 Reps
-
15
Pogo Jump
4 Sets
20 Reps
-
16
Standing Calf Raise
4 Sets
20 Reps
-
17
Standing Calf Raises 22:10
4 Sets
20 Reps
-
Day 5
1
Hammer Curl (Dumbbell)
4 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
3
Seated Dumbbell Curl
4 Sets
8 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
5
Arnold Press
4 Sets
8 Reps
-
6
Shrug (Dumbbell)
4 Sets
8 Reps
-
7
Front Raise
4 Sets
8 Reps
-
8
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
9
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
10
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
11
Pullover (Dumbbell)
4 Sets
8 Reps
-
12
Kroc Row
4 Sets
8 Reps
-
13
Cyclette
1 Set
45 mins
-
Day 6
1
Rest
1 Set
1 mins
-
Day 7
1
Rest
1 Set
1 mins
-