Program Description
Body Beast By Saggi 6 Weeks Build Workouts 6 Weeks Bulk Workout.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 09, 2026 04:52
- Last EditedJan 10, 2026 04:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
11.1%
Upper Back
9.3%
Quadriceps
8.6%
Glutes
8.2%
Chest
8%
Hamstrings
8%
Abs
7.9%
Lats
6.4%
Biceps
5.8%
Middle Delts
4.8%
Adductors
2.5%
Rear Delts
2%
Forearms
1.9%
Calves
1.7%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1
Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Tricep Kickback
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
Diamond Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Tricep Dip (Bodyweight)
1
1 mins
-
8
In And Outs
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Tricep Kickback
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
Diamond Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Tricep Dip (Bodyweight)
1
1 mins
-
8
In And Outs
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Tricep Kickback
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
Diamond Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Tricep Dip (Bodyweight)
1
1 mins
-
8
In And Outs
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Tricep Kickback
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
Diamond Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Tricep Dip (Bodyweight)
1
1 mins
-
8
In And Outs
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Tricep Kickback
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
Diamond Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Tricep Dip (Bodyweight)
1
1 mins
-
8
In And Outs
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Tricep Kickback
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
Diamond Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Tricep Dip (Bodyweight)
1
1 mins
-
8
In And Outs
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Press W/ Rotation
5
5 reps
-
3
Incline Bench Press (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
4
Close Grip Press To Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5A
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
5B
Airplane Cobra
1
10 reps
-
5C
Russian Twist (Dumbbell)
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Press W/ Rotation
5
5 reps
-
3
Incline Bench Press (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
4
Close Grip Press To Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5A
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
5B
Airplane Cobra
1
10 reps
-
5C
Russian Twist (Dumbbell)
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Press W/ Rotation
5
5 reps
-
3
Incline Bench Press (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
4
Close Grip Press To Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5A
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
5B
Airplane Cobra
1
10 reps
-
5C
Russian Twist (Dumbbell)
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Press W/ Rotation
5
5 reps
-
3
Incline Bench Press (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
4
Close Grip Press To Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5A
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
5B
Airplane Cobra
1
10 reps
-
5C
Russian Twist (Dumbbell)
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Press W/ Rotation
5
5 reps
-
3
Incline Bench Press (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
4
Close Grip Press To Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5A
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
5B
Airplane Cobra
1
10 reps
-
5C
Russian Twist (Dumbbell)
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Press W/ Rotation
5
5 reps
-
3
Incline Bench Press (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
4
Close Grip Press To Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5A
Decline Push Up
1
1
1
15 reps
12 reps
8 reps
-
-
-
5B
Airplane Cobra
1
10 reps
-
5C
Russian Twist (Dumbbell)
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Step-Up To Reverse Lunge
1
1
1
15 reps
12 reps
8 reps
-
-
-
3A
Parallel Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Single Leg Calf Raise (Weighted)
2
0.5 mins
-
4B
Seated Calf Raise
2
0.5 mins
-
4C
In And Outs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Step-Up To Reverse Lunge
1
1
1
15 reps
12 reps
8 reps
-
-
-
3A
Parallel Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Single Leg Calf Raise (Weighted)
2
0.5 mins
-
4B
Seated Calf Raise
2
0.5 mins
-
4C
In And Outs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Step-Up To Reverse Lunge
1
1
1
15 reps
12 reps
8 reps
-
-
-
3A
Parallel Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Single Leg Calf Raise (Weighted)
2
0.5 mins
-
4B
Seated Calf Raise
2
0.5 mins
-
4C
In And Outs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Step-Up To Reverse Lunge
1
1
1
15 reps
12 reps
8 reps
-
-
-
3A
Parallel Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Single Leg Calf Raise (Weighted)
2
0.5 mins
-
4B
Seated Calf Raise
2
0.5 mins
-
4C
In And Outs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Step-Up To Reverse Lunge
1
1
1
15 reps
12 reps
8 reps
-
-
-
3A
Parallel Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Single Leg Calf Raise (Weighted)
2
0.5 mins
-
4B
Seated Calf Raise
2
0.5 mins
-
4C
In And Outs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Step-Up To Reverse Lunge
1
1
1
15 reps
12 reps
8 reps
-
-
-
3A
Parallel Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Single Leg Calf Raise (Weighted)
2
0.5 mins
-
4B
Seated Calf Raise
2
0.5 mins
-
4C
In And Outs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front-To-Back Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
Goblet Squat
5
5 reps
-
4
Split Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
5B
Alt Side Squat (Dumbbell)
3
10 reps
-
6A
Single Leg Calf Raise (Weighted)
2
50 reps
-
6B
Beast Abs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front-To-Back Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
Goblet Squat
5
5 reps
-
4
Split Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
5B
Alt Side Squat (Dumbbell)
3
10 reps
-
6A
Single Leg Calf Raise (Weighted)
2
50 reps
-
6B
Beast Abs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front-To-Back Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
Goblet Squat
5
5 reps
-
4
Split Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
5B
Alt Side Squat (Dumbbell)
3
10 reps
-
6A
Single Leg Calf Raise (Weighted)
2
50 reps
-
6B
Beast Abs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front-To-Back Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
Goblet Squat
5
5 reps
-
4
Split Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
5B
Alt Side Squat (Dumbbell)
3
10 reps
-
6A
Single Leg Calf Raise (Weighted)
2
50 reps
-
6B
Beast Abs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front-To-Back Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
Goblet Squat
5
5 reps
-
4
Split Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
5B
Alt Side Squat (Dumbbell)
3
10 reps
-
6A
Single Leg Calf Raise (Weighted)
2
50 reps
-
6B
Beast Abs
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front-To-Back Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
Goblet Squat
5
5 reps
-
4
Split Squat (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Goblet Squat
1
1
2
15 reps
12 reps
8 reps
-
-
-
5B
Alt Side Squat (Dumbbell)
3
10 reps
-
6A
Single Leg Calf Raise (Weighted)
2
50 reps
-
6B
Beast Abs
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Pullover (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Chin-Up (Assisted)
3
0.5 mins
-
5
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
1, 1, 2 Hammer Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
2
15 reps
12 reps
8 reps
-
-
-
8
Airplane Cobra
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Pullover (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Chin-Up (Assisted)
3
0.5 mins
-
5
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
1, 1, 2 Hammer Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
2
15 reps
12 reps
8 reps
-
-
-
8
Airplane Cobra
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Pullover (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Chin-Up (Assisted)
3
0.5 mins
-
5
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
1, 1, 2 Hammer Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
2
15 reps
12 reps
8 reps
-
-
-
8
Airplane Cobra
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Pullover (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Chin-Up (Assisted)
3
0.5 mins
-
5
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
1, 1, 2 Hammer Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
2
15 reps
12 reps
8 reps
-
-
-
8
Airplane Cobra
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Pullover (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Chin-Up (Assisted)
3
0.5 mins
-
5
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
1, 1, 2 Hammer Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
2
15 reps
12 reps
8 reps
-
-
-
8
Airplane Cobra
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Pullover (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2B
Pull-Up (Bodyweight)
3
10 reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Chin-Up (Assisted)
3
0.5 mins
-
5
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
6
1, 1, 2 Hammer Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
2
15 reps
12 reps
8 reps
-
-
-
8
Airplane Cobra
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2
Reverse Grip Bent Over Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
One Arm Bent Over Row
5
5 reps
-
4
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5A
Lying Reverse Fly
1
1
15 reps
12 reps
-
-
5B
Rotating Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2
Reverse Grip Bent Over Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
One Arm Bent Over Row
5
5 reps
-
4
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5A
Lying Reverse Fly
1
1
15 reps
12 reps
-
-
5B
Rotating Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2
Reverse Grip Bent Over Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
One Arm Bent Over Row
5
5 reps
-
4
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5A
Lying Reverse Fly
1
1
15 reps
12 reps
-
-
5B
Rotating Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2
Reverse Grip Bent Over Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
One Arm Bent Over Row
5
5 reps
-
4
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5A
Lying Reverse Fly
1
1
15 reps
12 reps
-
-
5B
Rotating Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2
Reverse Grip Bent Over Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
One Arm Bent Over Row
5
5 reps
-
4
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5A
Lying Reverse Fly
1
1
15 reps
12 reps
-
-
5B
Rotating Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2
Reverse Grip Bent Over Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3
One Arm Bent Over Row
5
5 reps
-
4
Deadlift (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5A
Lying Reverse Fly
1
1
15 reps
12 reps
-
-
5B
Rotating Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Underhand Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Shrug (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Sagi Six Way
1
1
12 reps
8 reps
-
-
6
Tuck & Roll
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Underhand Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Shrug (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Sagi Six Way
1
1
12 reps
8 reps
-
-
6
Tuck & Roll
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Underhand Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Shrug (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Sagi Six Way
1
1
12 reps
8 reps
-
-
6
Tuck & Roll
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Underhand Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Shrug (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Sagi Six Way
1
1
12 reps
8 reps
-
-
6
Tuck & Roll
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Underhand Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Shrug (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Sagi Six Way
1
1
12 reps
8 reps
-
-
6
Tuck & Roll
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
2B
Upright Row (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3A
Underhand Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
One Arm Bent Over Row
1
1
1
15 reps
12 reps
8 reps
-
-
-
3C
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4A
Shrug (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Sagi Six Way
1
1
12 reps
8 reps
-
-
6
Tuck & Roll
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Bicep Curl (Wide Grip )
5
5 reps
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Hammer Concentration Curl
2
2
2
15 reps
12 reps
8 reps
-
-
-
6
Tricep Kickback
2
2
2
15 reps
12 reps
8 reps
-
-
-
7
Abs Crunch (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Bicep Curl (Wide Grip )
5
5 reps
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Hammer Concentration Curl
2
2
2
15 reps
12 reps
8 reps
-
-
-
6
Tricep Kickback
2
2
2
15 reps
12 reps
8 reps
-
-
-
7
Abs Crunch (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Bicep Curl (Wide Grip )
5
5 reps
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Hammer Concentration Curl
2
2
2
15 reps
12 reps
8 reps
-
-
-
6
Tricep Kickback
2
2
2
15 reps
12 reps
8 reps
-
-
-
7
Abs Crunch (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Bicep Curl (Wide Grip )
5
5 reps
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Hammer Concentration Curl
2
2
2
15 reps
12 reps
8 reps
-
-
-
6
Tricep Kickback
2
2
2
15 reps
12 reps
8 reps
-
-
-
7
Abs Crunch (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Bicep Curl (Wide Grip )
5
5 reps
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Hammer Concentration Curl
2
2
2
15 reps
12 reps
8 reps
-
-
-
6
Tricep Kickback
2
2
2
15 reps
12 reps
8 reps
-
-
-
7
Abs Crunch (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
2
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Bicep Curl (Wide Grip )
5
5 reps
-
4
Skull Crusher (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
5
Hammer Concentration Curl
2
2
2
15 reps
12 reps
8 reps
-
-
-
6
Tricep Kickback
2
2
2
15 reps
12 reps
8 reps
-
-
-
7
Abs Crunch (Weighted)
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Arnold Press
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Upright Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3A
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Plate Twist Twist
3
10 reps
-
4
Reverse Fly
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Superman
2
10 reps
-
5B
Rotating Plank
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Arnold Press
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Upright Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3A
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Plate Twist Twist
3
10 reps
-
4
Reverse Fly
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Superman
2
10 reps
-
5B
Rotating Plank
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Arnold Press
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Upright Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3A
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Plate Twist Twist
3
10 reps
-
4
Reverse Fly
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Superman
2
10 reps
-
5B
Rotating Plank
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Arnold Press
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Upright Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3A
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Plate Twist Twist
3
10 reps
-
4
Reverse Fly
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Superman
2
10 reps
-
5B
Rotating Plank
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Arnold Press
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Upright Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3A
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Plate Twist Twist
3
10 reps
-
4
Reverse Fly
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Superman
2
10 reps
-
5B
Rotating Plank
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
1B
Arnold Press
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Upright Row (Dumbbell)
2
2
2
15 reps
12 reps
8 reps
-
-
-
3A
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
3B
Plate Twist Twist
3
10 reps
-
4
Reverse Fly
2
2
2
15 reps
12 reps
8 reps
-
-
-
5A
Superman
2
10 reps
-
5B
Rotating Plank
2
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
15 reps
-
1B
Push Up
2
15 reps
-
1C
Squat (Bodyweight)
2
15 reps
-
1D
Abs Crunch (Bodyweight)
2
15 reps
-
2A
Incline Bench Press (Dumbbell)
2
15 reps
-
2B
Bent Over Row (Dumbbell)
2
15 reps
-
2C
Reverse Lunge (Dumbbell)
2
15 reps
-
2D
Plank Twist
2
15 reps
-
3A
1, 1, 2 Military Press (Dumbbell)
2
15 reps
-
3B
Post Delt Raise (Dumbbell)
2
15 reps
-
3C
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
3D
Russian Twist (Dumbbell)
2
15 reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)
2
15 reps
-
4B
Tricep Kickback
2
15 reps
-
4C
Standing Calf Raise
2
15 reps
-
4D
Dynamic Side Plank
2
15 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Russian Twist (Dumbbell)
1
20 reps
-
7
Hip Up
1
20 reps
-
8
Knee Tuck
1
20 reps
-
9
Cobra
1
10 reps
-
10
Plank Spiderman Crunch
1
10 reps
-
11
Plank Twist
1
10 reps
-
12
Rotating Plank
1
10 reps
-
13
Windshield Wipers
1
20 reps
-
14
Beast Abs
3
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2A
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2B
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
3A
Bench Press (Close Grip)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3B
One Arm Bent Over Row1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3C
Decline Push Up1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4
Skull Crusher (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
5
Tricep Kickback1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
6
Diamond Push Up1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
7
Tricep Dip (Bodyweight)1 Set
1 mins
-
8
In And Outs 1 Set
1 mins
-
Day 2
1
Goblet Squat1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2A
Lunge (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2B
Step-Up To Reverse Lunge1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3A
Parallel Squat (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3B
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3C
Straight Leg Deadlift (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4A
Single Leg Calf Raise (Weighted)2 Sets
0.5 mins
-
4B
Seated Calf Raise2 Sets
0.5 mins
-
4C
In And Outs 2 Sets
0.5 mins
-
Day 3
1
Deadlift (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2A
Pullover (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2B
Pull-Up (Bodyweight)3 Sets
10 Reps
-
3A
Reverse Grip Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3B
One Arm Bent Over Row1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3C
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4
Chin-Up (Assisted)3 Sets
0.5 mins
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
6
1, 1, 2 Hammer Curl 1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
7
Bicep Curl (EZ Bar)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
8
Airplane Cobra2 Sets
0.5 mins
-
Day 4
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2B
Upright Row (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
3A
Underhand Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3B
One Arm Bent Over Row1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3C
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4A
Shrug (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
4B
Chest Supported Scapular Shrug (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
5
Sagi Six Way1 Set
1 Set
12 Reps
8 Reps
-
-
6
Tuck & Roll2 Sets
15 Reps
-
Day 5
1A
Pull-Up (Bodyweight)2 Sets
15 Reps
-
1B
Push Up2 Sets
15 Reps
-
1C
Squat (Bodyweight)2 Sets
15 Reps
-
1D
Abs Crunch (Bodyweight)2 Sets
15 Reps
-
2A
Incline Bench Press (Dumbbell)2 Sets
15 Reps
-
2B
Bent Over Row (Dumbbell)2 Sets
15 Reps
-
2C
Reverse Lunge (Dumbbell)2 Sets
15 Reps
-
2D
Plank Twist2 Sets
15 Reps
-
3A
1, 1, 2 Military Press (Dumbbell)2 Sets
15 Reps
-
3B
Post Delt Raise (Dumbbell) 2 Sets
15 Reps
-
3C
Stiff Leg Deadlift (Dumbbell)2 Sets
15 Reps
-
3D
Russian Twist (Dumbbell)2 Sets
15 Reps
-
4A
Bicep Curl Up Hammer Down (Dumbbell)2 Sets
15 Reps
-
4B
Tricep Kickback2 Sets
15 Reps
-
4C
Standing Calf Raise2 Sets
15 Reps
-
4D
Dynamic Side Plank2 Sets
15 Reps
-
5
Abs Crunch (Bodyweight)1 Set
20 Reps
-
6
Russian Twist (Dumbbell)1 Set
20 Reps
-
7
Hip Up1 Set
20 Reps
-
8
Knee Tuck1 Set
20 Reps
-
9
Cobra1 Set
10 Reps
-
10
Plank Spiderman Crunch 1 Set
10 Reps
-
11
Plank Twist1 Set
10 Reps
-
12
Rotating Plank1 Set
10 Reps
-
13
Windshield Wipers1 Set
20 Reps
-
14
Beast Abs3 Sets
0.5 mins
-