Program Description
A simple and progressive 6-week at-home strength and conditioning program using only dumbbells and resistance bands. The training follows a balanced 6-day split focused on building full-body strength, improving muscle definition, and increasing overall conditioning with clear weekly progression. Each session takes 35–55 minutes, and it’s recommended to include a 10-minute warm-up before and a 10-minute cool-down or stretch afterward. You should also add 3 days per week of additional abdominal and core training for 10–15 minutes on your own. When using heavier weights, rest 1 minute between sets; with lighter weights, rest 45 seconds between sets. Required equipment includes dumbbells, mini bands, and a long resistance band, with optional use of a pull-up bar, medicine ball, or yoga block. This program is suitable for intermediate trainees.
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedNov 24, 2025 02:14
- Last EditedNov 24, 2025 04:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.8%
Hamstrings
14.7%
Quadriceps
11%
Upper Back
7.3%
Lats
6.5%
Abs
6.3%
Middle Delts
5.9%
Front Delts
5.8%
Lower Back
4.8%
Triceps
4.6%
Adductors
3.8%
Rear Delts
3.5%
Biceps
2.4%
Chest
1.6%
Calves
1.6%
Stretching
1.6%
Forearms
0.8%
Other
0.5%
Cardio
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
12 reps
-
3
Single Leg Romanian Deadlift
6
12 reps
-
4
Hip Thrust (Dumbbell)
3
12 reps
-
5
Single Leg Hip Thrust
6
12 reps
-
6
Glute Bridge (Dumbbell & Feet Elevated)
3
12 reps
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge
4
8 reps
-
8
Frog Pump
2
30 reps
-
9
Walk
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
12 reps
-
3
Single Leg Romanian Deadlift
6
12 reps
-
4
Hip Thrust (Dumbbell)
3
12 reps
-
5
Single Leg Hip Thrust
6
12 reps
-
6
Glute Bridge (Dumbbell & Feet Elevated)
3
12 reps
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge
4
8 reps
-
8
Frog Pump
2
30 reps
-
9
Walk
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
12 reps
-
3
Single Leg Romanian Deadlift
6
12 reps
-
4
Hip Thrust (Dumbbell)
3
12 reps
-
5
Single Leg Hip Thrust
6
12 reps
-
6
Glute Bridge (Dumbbell & Feet Elevated)
3
12 reps
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge
4
8 reps
-
8
Frog Pump
2
30 reps
-
9
Walk
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
12 reps
-
3
Single Leg Romanian Deadlift
6
12 reps
-
4
Hip Thrust (Dumbbell)
3
12 reps
-
5
Single Leg Hip Thrust
6
12 reps
-
6
Glute Bridge (Dumbbell & Feet Elevated)
3
12 reps
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge
4
8 reps
-
8
Frog Pump
2
30 reps
-
9
Walk
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
12 reps
-
3
Single Leg Romanian Deadlift
6
12 reps
-
4
Hip Thrust (Dumbbell)
3
12 reps
-
5
Single Leg Hip Thrust
6
12 reps
-
6
Glute Bridge (Dumbbell & Feet Elevated)
3
12 reps
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge
4
8 reps
-
8
Frog Pump
2
30 reps
-
9
Walk
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
12 reps
-
3
Single Leg Romanian Deadlift
6
12 reps
-
4
Hip Thrust (Dumbbell)
3
12 reps
-
5
Single Leg Hip Thrust
6
12 reps
-
6
Glute Bridge (Dumbbell & Feet Elevated)
3
12 reps
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge
4
8 reps
-
8
Frog Pump
2
30 reps
-
9
Walk
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Cardio (Zone 3)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Cardio (Zone 3)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Cardio (Zone 3)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Cardio (Zone 3)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Cardio (Zone 3)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Cardio (Zone 3)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
-
3
Lateral Lunge (Weighted)
6
12 reps
-
4
Step-Down
6
12 reps
-
5
Heel-Elevated Squat
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
6
15 reps
-
7
Glute Kickback
2
15 reps
-
8
Lateral Leg Lift
2
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
-
3
Lateral Lunge (Weighted)
6
12 reps
-
4
Step-Down
6
12 reps
-
5
Heel-Elevated Squat
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
6
15 reps
-
7
Glute Kickback
2
15 reps
-
8
Lateral Leg Lift
2
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
-
3
Lateral Lunge (Weighted)
6
12 reps
-
4
Step-Down
6
12 reps
-
5
Heel-Elevated Squat
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
6
15 reps
-
7
Glute Kickback
2
15 reps
-
8
Lateral Leg Lift
2
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
-
3
Lateral Lunge (Weighted)
6
12 reps
-
4
Step-Down
6
12 reps
-
5
Heel-Elevated Squat
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
6
15 reps
-
7
Glute Kickback
2
15 reps
-
8
Lateral Leg Lift
2
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
-
3
Lateral Lunge (Weighted)
6
12 reps
-
4
Step-Down
6
12 reps
-
5
Heel-Elevated Squat
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
6
15 reps
-
7
Glute Kickback
2
15 reps
-
8
Lateral Leg Lift
2
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
6
12 reps
-
3
Lateral Lunge (Weighted)
6
12 reps
-
4
Step-Down
6
12 reps
-
5
Heel-Elevated Squat
3
12 reps
-
6
Single Leg Calf Raise (Weighted)
6
15 reps
-
7
Glute Kickback
2
15 reps
-
8
Lateral Leg Lift
2
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
6
12 reps
-
3
Arnold Press
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Diamond Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Tricep Dip (Bodyweight)
2
AMRAP
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
9
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
1
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Floor Chest Fly (Dumbbell)
3
12 reps
-
4
Suitcase Deadlift
3
12 reps
-
5
Single Arm Shoulder Press
6
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Glute Bridge (Wide)
3
12 reps
-
8
Dead Hang
3
1 mins
-
9
Cardio (Zone 4)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
1
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Floor Chest Fly (Dumbbell)
3
12 reps
-
4
Suitcase Deadlift
3
12 reps
-
5
Single Arm Shoulder Press
6
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Glute Bridge (Wide)
3
12 reps
-
8
Dead Hang
3
1 mins
-
9
Cardio (Zone 4)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
1
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Floor Chest Fly (Dumbbell)
3
12 reps
-
4
Suitcase Deadlift
3
12 reps
-
5
Single Arm Shoulder Press
6
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Glute Bridge (Wide)
3
12 reps
-
8
Dead Hang
3
1 mins
-
9
Cardio (Zone 4)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
1
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Floor Chest Fly (Dumbbell)
3
12 reps
-
4
Suitcase Deadlift
3
12 reps
-
5
Single Arm Shoulder Press
6
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Glute Bridge (Wide)
3
12 reps
-
8
Dead Hang
3
1 mins
-
9
Cardio (Zone 4)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
1
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Floor Chest Fly (Dumbbell)
3
12 reps
-
4
Suitcase Deadlift
3
12 reps
-
5
Single Arm Shoulder Press
6
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Glute Bridge (Wide)
3
12 reps
-
8
Dead Hang
3
1 mins
-
9
Cardio (Zone 4)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
1
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Floor Chest Fly (Dumbbell)
3
12 reps
-
4
Suitcase Deadlift
3
12 reps
-
5
Single Arm Shoulder Press
6
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Glute Bridge (Wide)
3
12 reps
-
8
Dead Hang
3
1 mins
-
9
Cardio (Zone 4)
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
6
15 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
15 reps
-
3
Reverse Lunge (Dumbbell)
6
15 reps
-
4
Lateral Step Out (Banded)
6
15 reps
-
5
Hip Bridge March
3
15 reps
-
6
Donkey Kick (Banded)
6
15 reps
-
7
Clamshells (Band)
6
12 reps
-
8
Hamstring Curl
3
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
6
15 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
15 reps
-
3
Reverse Lunge (Dumbbell)
6
15 reps
-
4
Lateral Step Out (Banded)
6
15 reps
-
5
Hip Bridge March
3
15 reps
-
6
Donkey Kick (Banded)
6
15 reps
-
7
Clamshells (Band)
6
12 reps
-
8
Hamstring Curl
3
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
6
15 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
15 reps
-
3
Reverse Lunge (Dumbbell)
6
15 reps
-
4
Lateral Step Out (Banded)
6
15 reps
-
5
Hip Bridge March
3
15 reps
-
6
Donkey Kick (Banded)
6
15 reps
-
7
Clamshells (Band)
6
12 reps
-
8
Hamstring Curl
3
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
6
15 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
15 reps
-
3
Reverse Lunge (Dumbbell)
6
15 reps
-
4
Lateral Step Out (Banded)
6
15 reps
-
5
Hip Bridge March
3
15 reps
-
6
Donkey Kick (Banded)
6
15 reps
-
7
Clamshells (Band)
6
12 reps
-
8
Hamstring Curl
3
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
6
15 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
15 reps
-
3
Reverse Lunge (Dumbbell)
6
15 reps
-
4
Lateral Step Out (Banded)
6
15 reps
-
5
Hip Bridge March
3
15 reps
-
6
Donkey Kick (Banded)
6
15 reps
-
7
Clamshells (Band)
6
12 reps
-
8
Hamstring Curl
3
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
6
15 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
6
15 reps
-
3
Reverse Lunge (Dumbbell)
6
15 reps
-
4
Lateral Step Out (Banded)
6
15 reps
-
5
Hip Bridge March
3
15 reps
-
6
Donkey Kick (Banded)
6
15 reps
-
7
Clamshells (Band)
6
12 reps
-
8
Hamstring Curl
3
15 reps
-
9
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
B-Stance Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
3
Single Leg Romanian Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
4
Hip Thrust (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Single Leg Hip Thrust1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
6
Glute Bridge (Dumbbell & Feet Elevated)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Combo: Single Leg RDL To Hinging Reverse Lunge1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
8
Frog Pump1 Set
1 Set
30 Reps
30 Reps
-
-
9
Walk1 Set
60 mins
-
Day 2
1
Chest Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
3
Arnold Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Pullover (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Diamond Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Tricep Dip (Bodyweight)1 Set
1 Set
AMRAP
AMRAP
-
-
8
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Cardio (Zone 3)1 Set
20 mins
-
Day 3
1
Goblet Squat4 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
3
Lateral Lunge (Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
4
Step-Down1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
5
Heel-Elevated Squat1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Single Leg Calf Raise (Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
-
7
Glute Kickback1 Set
1 Set
15 Reps
15 Reps
-
-
8
Lateral Leg Lift1 Set
1 Set
15 Reps
15 Reps
-
-
9
Cardio (Zone 2)1 Set
30 mins
-
Day 4
1
Chest Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
3
Arnold Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Pullover (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Diamond Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Tricep Dip (Bodyweight)1 Set
1 Set
AMRAP
AMRAP
-
-
8
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Walk1 Set
60 mins
-
Day 5
1
Squat Thruster1 Set
12 Reps
-
2
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Floor Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Suitcase Deadlift1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Single Arm Shoulder Press1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
6
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Glute Bridge (Wide)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Dead Hang1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
9
Cardio (Zone 4)1 Set
15 mins
-
Day 6
1
Pistol Squat1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
-
2
B-Stance Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
-
3
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
-
4
Lateral Step Out (Banded)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
-
5
Hip Bridge March1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Donkey Kick (Banded)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
-
7
Clamshells (Band)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
8
Hamstring Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Cardio (Zone 2)1 Set
30 mins
-