Program Description
Improving performance and losing fat
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length15 weeks
- Time Per Workout40 minutes
- CreatedDec 09, 2025 09:41
- Last EditedDec 09, 2025 10:10
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Upper Back
12%
Lats
10.1%
Quadriceps
8.9%
Triceps
7.6%
Front Delts
7.6%
Glutes
7%
Hamstrings
7%
Middle Delts
5.7%
Biceps
5.7%
Chest
4.7%
Adductors
3.2%
Other
3.2%
Forearms
1.9%
Rear Delts
0.9%
Calves
0.6%
Lower Back
0.3%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Dumbbell)
3
12-15 reps
-
1B
Arnold Press
3
10-12 reps
-
1C
Lateral Raise (Dumbbell)
3
12-15 reps
-
2A
Renegade Row
3
12-14 reps
-
2B
Pike Push Up
3
12-15 reps
-
2C
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12-15 reps
-
1B
Lunge (Dumbbell)
3
10-12 reps
-
1C
Step-Up (Weighted)
3
12-16 reps
-
2A
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
2B
Lying Leg Raise
1
12-15 reps
-
2C
Standing Calf Raise
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
12-14 reps
-
1B
Dumbbell Row
3
14 reps
-
1C
Hammer Curl (Dumbbell)
3
12-16 reps
-
2A
Bent Over Row (Barbell)
3
10-12 reps
-
2B
Chest Fly (Dumbbell)
3
12-15 reps
-
2C
Alternating Dumbbell Curl
3
12-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
4
12-14 reps
-
1B
Renegade Row
4
12-14 reps
-
1C
Mountain Climber
4
1 mins
-
1D
Burpee
4
12 reps
-
1E
Ab Wheel
4
12 reps
-
Week 1
1 / 15 Weeks
Day 1
1A
Floor Press (Dumbbell)3 Sets
12-15 Reps
-
1B
Arnold Press3 Sets
10-12 Reps
-
1C
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
2A
Renegade Row3 Sets
12-14 Reps
-
2B
Pike Push Up3 Sets
12-15 Reps
-
2C
Skull Crusher (Dumbbell)3 Sets
12-15 Reps
-
Day 2
1A
Goblet Squat3 Sets
12-15 Reps
-
1B
Lunge (Dumbbell)3 Sets
10-12 Reps
-
1C
Step-Up (Weighted)3 Sets
12-16 Reps
-
2A
Romanian Deadlift (Dumbbell)1 Set
10-12 Reps
-
2B
Lying Leg Raise1 Set
12-15 Reps
-
2C
Standing Calf Raise1 Set
12-15 Reps
-
Day 3
1
Stretching1 Set
30 mins
-
Day 4
1A
Pullover (Dumbbell)3 Sets
12-14 Reps
-
1B
Dumbbell Row3 Sets
14 Reps
-
1C
Hammer Curl (Dumbbell)3 Sets
12-16 Reps
-
2A
Bent Over Row (Barbell)3 Sets
10-12 Reps
-
2B
Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
2C
Alternating Dumbbell Curl3 Sets
12-16 Reps
-
Day 5
1A
Jump Squat4 Sets
12-14 Reps
-
1B
Renegade Row4 Sets
12-14 Reps
-
1C
Mountain Climber4 Sets
1 mins
-
1D
Burpee4 Sets
12 Reps
-
1E
Ab Wheel4 Sets
12 Reps
-