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U.S Agent

by X W.
1 athletes joined

Program Description

To build strength and muscle use proper form and do what you can

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 01, 2024 05:07
  • Last Edited
    Jun 18, 2025 12:22

Summary

Unleash your inner hero with the U.S Agent workout program! Over 12 weeks, you'll engage in a rigorous 6-day-per-week training regimen designed to build strength and definition in your chest, triceps, and arms. Each session combines bodyweight and dumbbell exercises, including push-ups, floor presses, and curls, ensuring a comprehensive approach to upper body development. Get ready to transform your physique and boost your confidence as you tackle this empowering program from the comfort of your home!
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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
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Floor Press (Dumbbell)
4
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Skull Crusher (Dumbbell)
3
12 reps
-
5
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Dumbbell Row
3
15 reps
-
4
Shrug (Dumbbell)
2
15 reps
-
5
Concentration Curl
2
15 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
20 reps
-
2
Plank
2
1 mins
-
3
Squat (Bodyweight)
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Push Up
3
15 reps
-
3
Deficit Push Up
2
15 reps
-
4
Decline Push Up
3
12 reps
-
5
Floor Press (Dumbbell)
5
8 reps
-
6
Tricep Kickback
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Mountain Climber
3
20 reps
-
4
Pike Push Up
3
10 reps
-
5
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Push Up
3
15 reps
-
3
Row Between Chairs
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
4 Sets
12 Reps
-
2
Floor Press (Dumbbell)
4 Sets
12 Reps
-
3
Push Up (Incline)
3 Sets
15 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
5
Dip (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
2
Hammer Curl
3 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
2 Sets
15 Reps
-
5
Concentration Curl
2 Sets
15 Reps
-
6
Upright Row (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Goblet Squat
2 Sets
20 Reps
-
2
Plank
2 Sets
1 mins
-
3
Squat (Bodyweight)
3 Sets
20 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
5
Ab Wheel
3 Sets
10 Reps
-
Day 4
1
Concentration Curl
3 Sets
10 Reps
-
2
Push Up
3 Sets
15 Reps
-
3
Deficit Push Up
2 Sets
15 Reps
-
4
Decline Push Up
3 Sets
12 Reps
-
5
Floor Press (Dumbbell)
5 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Overhead Press (Dumbbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Mountain Climber
3 Sets
20 Reps
-
4
Pike Push Up
3 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
Day 6
1
Deadlift (Dumbbell)
4 Sets
10 Reps
-
2
Push Up
3 Sets
15 Reps
-
3
Row Between Chairs
3 Sets
8 Reps
-