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BoostcampPNG

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
    Jun 21, 2025 07:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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