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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.2%
Chest
16.4%
Front Delts
15.3%
Biceps
10%
Abs
8.4%
Middle Delts
7.3%
Upper Back
6.3%
Quadriceps
4.4%
Glutes
3.4%
Lats
3.1%
Hamstrings
2.6%
Forearms
1.4%
Lower Back
0.9%
Adductors
0.9%
Rear Delts
0.5%
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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
-