Program Description
to be able to take your shirt off without being embarrassed
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedNov 25, 2025 07:02
- Last EditedNov 25, 2025 07:28
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Glutes
11.1%
Triceps
10.8%
Hamstrings
10.7%
Quadriceps
8.6%
Upper Back
8.2%
Middle Delts
7.7%
Biceps
6.5%
Chest
5.5%
Lats
5.5%
Lower Back
5.1%
Calves
3.4%
Abs
2.6%
Adductors
1.4%
Rear Delts
0.9%
Forearms
0.7%
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
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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 10
3
Floor Press (Dumbbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pike Push Up
4
8 reps
RPE 10
6
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
7
Tricep Extension (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Inverted Row
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
6
Chin-Up (Bodyweight)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 10
3
Lunge (Dumbbell)
4
8 reps
RPE 10
4
Hip Thrust (Dumbbell)
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
6
Wall Sit
2
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
12 reps
RPE 10
2
Upright Row (Dumbbell)
3
12 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5
curl to press
3
12 reps
RPE 10
6
Diamond Push Up
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
8 reps
RPE 10
4
Hamstring Curl
3
8 reps
RPE 10
5
Glute Bridge (Dumbbell)
3
8 reps
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Push Up4 Sets
15 Reps
@10
2
Standing Shoulder Press (Dumbbell)4 Sets
8 Reps
@10
3
Floor Press (Dumbbell)4 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
@10
5
Pike Push Up4 Sets
8 Reps
@10
6
Tricep Dip (Bodyweight)4 Sets
8 Reps
@10
7
Tricep Extension (Dumbbell)2 Sets
8 Reps
@10
Day 2
1
Bent Over Row (Dumbbell)4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
@10
3
Inverted Row4 Sets
12 Reps
@10
4
Bicep Curl (Dumbbell)4 Sets
12 Reps
@10
5
Hammer Curl (Dumbbell)4 Sets
8 Reps
@10
6
Chin-Up (Bodyweight)4 Sets
8 Reps
@10
Day 3
1
Goblet Squat4 Sets
8 Reps
@10
2
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
@10
3
Lunge (Dumbbell)4 Sets
8 Reps
@10
4
Hip Thrust (Dumbbell)4 Sets
8 Reps
@10
5
Standing Calf Raise4 Sets
8 Reps
@10
6
Wall Sit2 Sets
2 mins
@10
Day 4
1
Decline Push Up3 Sets
12 Reps
@10
2
Upright Row (Dumbbell)3 Sets
12 Reps
@10
3
Dumbbell Row3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@10
5
curl to press3 Sets
12 Reps
@10
6
Diamond Push Up2 Sets
8 Reps
@10
Day 5
1
Front Squat (Dumbbell)4 Sets
8 Reps
@10
2
Lunge (Dumbbell)3 Sets
8 Reps
@10
3
Sumo Deadlift (Dumbbell)3 Sets
8 Reps
@10
4
Hamstring Curl3 Sets
8 Reps
@10
5
Glute Bridge (Dumbbell)3 Sets
8 Reps
@10
6
Standing Calf Raise4 Sets
8 Reps
@10