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BoostcampPNG

clouds weight lost progrem 🤩

by Benny

Program Description

so you can lose weight and gain the confidence that your on the path to success

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 12, 2026 06:32
  • Last Edited
    Mar 25, 2026 10:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Glutes
13%
Hamstrings
13%
Chest
9%
Triceps
9%
Front Delts
8.5%
Abs
5.8%
Biceps
5.4%
Cardio
5.4%
Adductors
4.5%
Middle Delts
3.6%
Forearms
2.7%
Rear Delts
1.8%
Calves
1.8%
Lower Back
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
-
RPE 10
2
Chest Fly (Dumbbell)
2
1
15 reps
15 reps
-
RPE 10
3
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
4
french press single arm
2
1
8 reps
8 reps
-
RPE 10
5
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
-
RPE 10
6
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
-
RPE 10
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
1
10-15 reps
10-15 reps
-
RPE 10
2
Squat (Barbell)
2
1
5-10 reps
5-10 reps
-
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
4-8 reps
4-8 reps
-
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
5
Standing Calf Raise
2
10-15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8.5
4
Tricep Kickback
2
12-15 reps
RPE 8
5
Chest Fly (Dumbbell)
2
12 reps
RPE 10
6
Squat (Barbell)
2
8 reps
-
7
Walking Lunge (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
-
@10
2
Chest Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
-
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
@10
4
french press single arm
2 Sets
1 Set
8 Reps
8 Reps
-
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
-
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
@10
7
Cardio
1 Set
30 mins
-
Day 2
1
Walking Lunge (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
2
Squat (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
-
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
-
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Cardio
1 Set
30 mins
-
Day 4
1
Cardio
1 Set
30 mins
-
Day 5
1
Cardio
1 Set
30 mins
-
Day 6
1
Cardio
1 Set
30 mins
-
Day 7
1
Cardio
1 Set
30 mins
-
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8.5
4
Tricep Kickback
2 Sets
12-15 Reps
@8
5
Chest Fly (Dumbbell)
2 Sets
12 Reps
@10
6
Squat (Barbell)
2 Sets
8 Reps
-
7
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-