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BoostcampPNG

bodyweight program

by star6oy

Program Description

building muscle at home

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Muscle
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 11:37
  • Last Edited
    Apr 03, 2026 12:53
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.1%
Triceps
14.3%
Chest
14.3%
Lats
11.4%
Upper Back
5.7%
Biceps
5.7%
Abs
5.7%
Quadriceps
5.7%
Glutes
5.7%
Hamstrings
5.7%
Middle Delts
5.7%
Rear Delts
2.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Abs Crunch (Bodyweight)
2
AMRAP
-
3
Dip (Weighted)
2
5-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
5
Ring Row
2
5-8 reps
-
6
Push Up
2
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
2
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
3
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
5-8 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
-
5
Ring Row
2 Sets
5-8 Reps
-
6
Push Up
2 Sets
5-8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
2
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
3
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
5-8 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
-
5
Ring Row
2 Sets
5-8 Reps
-
6
Push Up
2 Sets
5-8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
2
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
3
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
5-8 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
-
5
Ring Row
2 Sets
5-8 Reps
-
6
Push Up
2 Sets
5-8 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-