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by leros
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Program Description

new year resolution

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 06:34
  • Last Edited
    Jan 03, 2026 07:05
Muscle Engagement
Front
Back
MuscleSet
Abs
17.4%
Quadriceps
11.6%
Glutes
11.6%
Hamstrings
11.6%
Biceps
8%
Triceps
7.2%
Front Delts
5.8%
Calves
4.3%
Chest
4.3%
Upper Back
4.3%
Lats
4.3%
Middle Delts
2.9%
Adductors
2.2%
Lower Back
2.2%
Forearms
1.4%
Rear Delts
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
RPE 8
2
Overhead Extension (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Floor Press (Dumbbell)
2
10 reps
RPE 6.5
5
Dumbbell Row
2
12 reps
RPE 6
6
Plank
1
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
20 reps
-
2
Lying Leg Raise
3
12 reps
-
3
Plank
3
1 mins
-
4
Bicycle Crunch
2
30 reps
-
5
Mountain Climber
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Chest Fly (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10 reps
-
3
Tricep Kickback
2
6 reps
-
4
Push Up
2
20 reps
-
5
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
2
6 reps
-
2
Incline Curl (Dumbbell)
2
6 reps
-
3
Hammer Curl (Dumbbell)
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Bent Over Row (Dumbbell)
2
12 reps
-
6
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Single Leg Calf Raise (Weighted)
3
15 reps
-
5
Plank
1
2 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Goblet Squat
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
-
5
Plank
1 Set
2 mins
-
Day 1
1
Concentration Curl
2 Sets
6 Reps
@8
2
Overhead Extension (Dumbbell)
2 Sets
6 Reps
@8
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8 Reps
@7
4
Floor Press (Dumbbell)
2 Sets
10 Reps
@6.5
5
Dumbbell Row
2 Sets
12 Reps
@6
6
Plank
1 Set
2 mins
@6
Day 3
1
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Plank
3 Sets
1 mins
-
4
Bicycle Crunch
2 Sets
30 Reps
-
5
Mountain Climber
2 Sets
1 mins
-
Day 4
1
Floor Chest Fly (Dumbbell)
2 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
3
Tricep Kickback
2 Sets
6 Reps
-
4
Push Up
2 Sets
20 Reps
-
5
Plank
1 Set
2 mins
-
Day 5
1
Concentration Curl
2 Sets
6 Reps
-
2
Incline Curl (Dumbbell)
2 Sets
6 Reps
-
3
Hammer Curl (Dumbbell)
2 Sets
6 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
5
Bent Over Row (Dumbbell)
2 Sets
12 Reps
-
6
Plank
1 Set
2 mins
-
Day 6
1
Goblet Squat
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
-
5
Plank
1 Set
2 mins
-