Program Description
A very basic 3/3 upper and lower split with one rest day per week designed to tone and sculpt while maintaining strength.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedAug 28, 2025 12:49
- Last EditedAug 31, 2025 07:08
Summary
Transform your home workouts with the Lower Body/Upper Body Home Gym program, a comprehensive 10-week journey designed for those ready to elevate their fitness game. With six days of targeted training each week, you’ll engage in a balanced mix of upper and lower body exercises, utilizing dumbbells and bodyweight moves to build strength and muscle tone. Perfect for any garage gym setup, this program emphasizes effective techniques to maximize your results, ensuring you stay motivated and on track. Get ready to sculpt your physique and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.9%
Quadriceps
10.5%
Abs
10.3%
Hamstrings
9.4%
Triceps
8.6%
Front Delts
7.2%
Chest
6.4%
Upper Back
5.5%
Middle Delts
5.1%
Lats
3.6%
Lower Back
3.4%
Biceps
3.2%
Adductors
2.8%
Calves
2.6%
Abductors
2.4%
Rear Delts
2.2%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
@8-10
2
Bench Press (Dumbbell)3 Sets
@8-10
3
Floor Press (Dumbbell)4 Sets
@8.5-10
4
Chest Fly (Dumbbell)3 Sets
@6-9
5
Tricep Kickback4 Sets
@8-10
6
Skull Crusher (Dumbbell)3 Sets
@7-10
7
Overhead Extension (Dumbbell)4 Sets
@7-10
8
Push Up (Knees)4 Sets
@8
9
Abs Crunch (Weighted)4 Sets
@8.5
Day 2
1
Hip Thrust (Dumbbell)4 Sets
@8-10
2
Squat (Barbell)4 Sets
@8-10
3
Box Squat (Barbell)4 Sets
@8-10
4
Stiff Leg Deadlift (Dumbbell)4 Sets
@8-10
5
Good Morning4 Sets
@8-10
6
Bulgarian Split Squat (Dumbbell)4 Sets
@7-10
Day 3
1
Lateral Raise (Dumbbell)4 Sets
@7-9
2
Arnold Press4 Sets
@7.5-9.5
3
Shrug (Dumbbell)3 Sets
@6-8
4
Pullover (Dumbbell)1 Set
3 Sets
@8-8
@8-9.5
5
Bicep Curl (Dumbbell)4 Sets
@8-10
6
Hammer Curl3 Sets
@8-10
7
Lat Pulldown4 Sets
@8-10
8
Pull-Up (Bodyweight)3 Sets
@6-8
9
Decline Crunch4 Sets
-
Day 4
1
Standing Calf Raise4 Sets
@8-10
2
Hip Thrust (Dumbbell)4 Sets
@8-10
3
Lunge (Dumbbell)3 Sets
@6-8
4
Goblet Squat3 Sets
@6-8
5
Squat (Barbell)1 Set
3 Sets
@8-8
@8-10
6
Seated Calf Raise4 Sets
@8-10
7
Step-Up (Weighted)4 Sets
@8-10
Day 5
1
Lateral Raise (Dumbbell)3 Sets
@7.5-9.5
2
Arnold Press3 Sets
@8-10
3
Standing Shoulder Press (Dumbbell)3 Sets
@8-10
4
Side Bend (Dumbbell)3 Sets
@8-9.5
5
Y Raise3 Sets
@7-9
6
Front Raise3 Sets
@7-9
7
Inverted Face Pull3 Sets
@8-10
8
Vacuum3 Sets
-
9
Ab Wheel3 Sets
-
Day 6
1
Jump Squat4 Sets
-
2
Lateral Banded Walk4 Sets
-
3
Suitcase Carry March4 Sets
@8-9
4
Marching Glute Bridge4 Sets
-
5
Hip Abduction (Band)4 Sets
-
6
Hanging Leg Raise3 Sets
-
7
Leg Pull-In3 Sets
-