logo
BoostcampPNG

Joolz twelve weeks of fun

by Frankie Galiffa

Program Description

Help you to gain strength and muscle while losing pounds https://music.youtube.com/playlist?list=PLVGBr0bdTMtigQYb7mRKOQDmqpe7XPdMT&si=q5sJrZBQwa33Zxi8 https://open.spotify.com/track/3oGlG3Q8CF3Ms5DbX16jiN?si=q0TVXZdcQKy30sZM-2ei7g https://music.apple.com/us/playlist/metal-workout-playlist/pl.u-yZyVE33FYzEbL0y

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 12, 2024 09:29
  • Last Edited
    Sep 14, 2024 04:56
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
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
4 Sets
-
2
Hack Squat
3 Sets
-
3
Leg Curl
4 Sets
-
4
Leg Extension
4 Sets
-
5
Seated Calf Raise
4 Sets
-
6
Pistol Squat
4 Sets
-
7
Lunge (Dumbbell)
4 Sets
-
Day 1
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
High Row
3 Sets
-
4
Single Arm Row (Dumbbell)
4 Sets
-
5
Back Extension (Weighted)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
7
Bent Over Row (Barbell)
4 Sets
-
Day 3
1
Bicep Curl (Barbell)
5 Sets
-
2
Hammer Curl
4 Sets
-
3
Concentration Curl
4 Sets
-
4
Bicep Curl (Dumbbell)
4 Sets
-
5
Single Arm Overhead Tricep Extension
4 Sets
-
6
Tricep Kickback
4 Sets
-
7
Single Arm Pushdown
4 Sets
-
8
Tricep Pushdown (Cable)
4 Sets
-
9
Wrist Curls
3 Sets
-
10
Farmer's Walk (Weighted)
4 Sets
-
11
Reverse Wrist Curl (Barbell)
4 Sets
-
12
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 6
1
Burpee
5 Sets
-
2
500m Row
4 Sets
-
3
Box Jump
4 Sets
-
4
Jump Rope
4 Sets
-
5
Side Plank
4 Sets
-
6
Bear Crawl
4 Sets
-
7
Hollow Rock
4 Sets
-
8
Russian Twist
4 Sets
-
9
Reverse Abs Crunch (Bodyweight)
3 Sets
-
10
Hanging Toes To Bar
4 Sets
-
Day 5
1
Seated Military Press (Barbell)
4 Sets
-
2
Lateral Raise (Dumbbell)
4 Sets
-
3
High Pull
4 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
-
5
Front Raise
4 Sets
-
6
Arnold Press
4 Sets
-
7
Rear Delt Fly (Machine)
4 Sets
-
8
Shrug (Barbell)
4 Sets
-
Day 4
1
Chest Press (Machine)
4 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Dip (Bodyweight)
4 Sets
-
5
Chest Fly (Machine)
4 Sets
-
6
Floor Press (Dumbbell)
4 Sets
-
7
Front Raise
4 Sets
-