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General Gainz Body Building - Home Gym Edition

by Alexander F.

Program Description

This Programm is a partially auto regulated body building program. Each of the first sets of the main movements should be performed to or close to failure. For the following sets. Aim for 3/4 of the reps from your first set with the same weight. The number of sets is variable: if you are best up/ not feeling well, go for 2 sets,if you feel good try to go for 4 sets or push even more sets if you feel amazing

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2025 06:12
  • Last Edited
    Jul 28, 2025 05:36

Summary

Transform your physique with the General Gainz Body Building - Home Gym Edition, an 8-week program designed for serious lifters working out at home. With 6 days of focused training each week, you'll engage in a variety of supersets, targeting all major muscle groups using just a dumbbell. This program emphasizes strength, hypertrophy, and functional fitness, ensuring you build muscle effectively while maximizing your time. Get ready to push your limits and achieve the gains you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
10 reps
-
1B
Shoulder Circle
2
10 reps
-
1C
Arm Swings Side Ways
1
1
15 reps
-
-
1D
Torso Twists
2
10 reps
-
2A
Wall Push Up
1
15-20 reps
-
2B
Band Pull Apart
1
15-20 reps
-
2C
Band Shoulder Breaker
1
15-20 reps
-
2D
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
3
Push Up (Weighted)
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
4
Double Kettlebell Press
1
3
8-10 reps
6-8 reps
RPE 10
RPE 8
5
Banded Dips
1
3
8-12 reps
6-9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
3
12-15 reps
9-12 reps
RPE 10
RPE 8
7
Skull Crusher
1
3
12-15 reps
10-12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Cat Cow Stretch
1
10 reps
-
1C
Shoulder Blade Squeeze
1
-
1D
Neck Roll
1
-
2A
Lat Pulldown (Band)
1
15-20 reps
-
2B
Pull-Up (Assisted)
1
5-8 reps
-
2C
Kettlebell Gorilla Row
1
10-12 reps
-
3
Pull-Up (Band)
1
3
6-8 reps
4-6 reps
RPE 10
RPE 8
4
Single Arm Row (Dumbbell)
1
3
10-12 reps
6-9 reps
RPE 10
RPE 8
5
Lying Reverse Fly
1
3
10-15 reps
10-12 reps
RPE 10
RPE 8
6
Concentration Curl
1
3
9-12 reps
6-9 reps
RPE 10
RPE 8
7
Hammer Curl
1
3
15 reps
12 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Marching In Place
1
0.5 mins
-
1B
Side Leg Swings
2
10 reps
-
1C
Leg Swings
2
10 reps
-
1D
Hip Circle
2
10 reps
-
1E
Ankle Circles
4
-
2A
Squat (Bodyweight)
1
15-20 reps
-
2B
Glute Bridge (Bodyweight)
1
15-20 reps
-
2C
Standing Calf Raise
1
-
3
Sissy Squat (Weighted)
1
3
12 reps
9 reps
RPE 10
RPE 8
4
Single Leg Romanian Deadlift
1
3
12 reps
9 reps
RPE 10
RPE 8
5
Standing Calf Raise
1
3
20 reps
15 reps
RPE 10
RPE 8
Week 1
1 / 8 Weeks
Day 2
1A
Arm Circle
1 Set
10 Reps
-
1B
Cat Cow Stretch
1 Set
10 Reps
-
1C
Shoulder Blade Squeeze
1 Set
-
1D
Neck Roll
1 Set
-
2A
Lat Pulldown (Band)
1 Set
15-20 Reps
-
2B
Pull-Up (Assisted)
1 Set
5-8 Reps
-
2C
Kettlebell Gorilla Row
1 Set
10-12 Reps
-
3
Pull-Up (Band)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@10
@8
4
Single Arm Row (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-9 Reps
@10
@8
5
Lying Reverse Fly
1 Set
3 Sets
10-15 Reps
10-12 Reps
@10
@8
6
Concentration Curl
1 Set
3 Sets
9-12 Reps
6-9 Reps
@10
@8
7
Hammer Curl
1 Set
3 Sets
15 Reps
12 Reps
@10
@8
Day 1
1A
Arm Circle
2 Sets
10 Reps
-
1B
Shoulder Circle
2 Sets
10 Reps
-
1C
Arm Swings Side Ways
1 Set
1 Set
15 Reps
-
-
1D
Torso Twists
2 Sets
10 Reps
-
2A
Wall Push Up
1 Set
15-20 Reps
-
2B
Band Pull Apart
1 Set
15-20 Reps
-
2C
Band Shoulder Breaker
1 Set
15-20 Reps
-
2D
Standing Shoulder Press (Dumbbell)
1 Set
10-12 Reps
-
3
Push Up (Weighted)
1 Set
3 Sets
8-12 Reps
6-9 Reps
@10
@8
4
Double Kettlebell Press
1 Set
3 Sets
8-10 Reps
6-8 Reps
@10
@8
5
Banded Dips
1 Set
3 Sets
8-12 Reps
6-9 Reps
@10
@8
6
Lateral Raise (Dumbbell)
1 Set
3 Sets
12-15 Reps
9-12 Reps
@10
@8
7
Skull Crusher
1 Set
3 Sets
12-15 Reps
10-12 Reps
@10
@8
Day 3
1A
Marching In Place
1 Set
0.5 mins
-
1B
Side Leg Swings
2 Sets
10 Reps
-
1C
Leg Swings
2 Sets
10 Reps
-
1D
Hip Circle
2 Sets
10 Reps
-
1E
Ankle Circles
4 Sets
-
2A
Squat (Bodyweight)
1 Set
15-20 Reps
-
2B
Glute Bridge (Bodyweight)
1 Set
15-20 Reps
-
2C
Standing Calf Raise
1 Set
-
3
Sissy Squat (Weighted)
1 Set
3 Sets
12 Reps
9 Reps
@10
@8
4
Single Leg Romanian Deadlift
1 Set
3 Sets
12 Reps
9 Reps
@10
@8
5
Standing Calf Raise
1 Set
3 Sets
20 Reps
15 Reps
@10
@8
Day 4
1A
Arm Circle
2 Sets
10 Reps
-
1B
Shoulder Circle
2 Sets
10 Reps
-
1C
Arm Swings Side Ways
1 Set
1 Set
15 Reps
-
-
1D
Torso Twists
2 Sets
10 Reps
-
2A
Wall Push Up
1 Set
15-20 Reps
-
2B
Band Pull Apart
1 Set
15-20 Reps
-
2C
Band Shoulder Breaker
1 Set
15-20 Reps
-
2D
Standing Shoulder Press (Dumbbell)
1 Set
10-12 Reps
-
3
Push Up (Weighted)
1 Set
3 Sets
8-12 Reps
6-9 Reps
@10
@8
4
Double Kettlebell Press
1 Set
3 Sets
8-10 Reps
6-8 Reps
@10
@8
5
Banded Dips
1 Set
3 Sets
8-12 Reps
6-9 Reps
@10
@8
6
Lateral Raise (Dumbbell)
1 Set
3 Sets
12-15 Reps
9-12 Reps
@10
@8
7
Skull Crusher
1 Set
3 Sets
12-15 Reps
10-12 Reps
@10
@8
Day 5
1A
Arm Circle
1 Set
10 Reps
-
1B
Cat Cow Stretch
1 Set
10 Reps
-
1C
Shoulder Blade Squeeze
1 Set
-
1D
Neck Roll
1 Set
-
2A
Lat Pulldown (Band)
1 Set
15-20 Reps
-
2B
Pull-Up (Assisted)
1 Set
5-8 Reps
-
2C
Kettlebell Gorilla Row
1 Set
10-12 Reps
-
3
Pull-Up (Band)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@10
@8
4
Single Arm Row (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-9 Reps
@10
@8
5
Lying Reverse Fly
1 Set
3 Sets
10-15 Reps
10-12 Reps
@10
@8
6
Concentration Curl
1 Set
3 Sets
9-12 Reps
6-9 Reps
@10
@8
7
Hammer Curl
1 Set
3 Sets
15 Reps
12 Reps
@10
@8
Day 6
1A
Marching In Place
1 Set
0.5 mins
-
1B
Side Leg Swings
2 Sets
10 Reps
-
1C
Leg Swings
2 Sets
10 Reps
-
1D
Hip Circle
2 Sets
10 Reps
-
1E
Ankle Circles
4 Sets
-
2A
Squat (Bodyweight)
1 Set
15-20 Reps
-
2B
Glute Bridge (Bodyweight)
1 Set
15-20 Reps
-
2C
Standing Calf Raise
1 Set
-
3
Sissy Squat (Weighted)
1 Set
3 Sets
12 Reps
9 Reps
@10
@8
4
Single Leg Romanian Deadlift
1 Set
3 Sets
12 Reps
9 Reps
@10
@8
5
Standing Calf Raise
1 Set
3 Sets
20 Reps
15 Reps
@10
@8