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Program Description

So good by myseft

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 01, 2025 02:12
  • Last Edited
    Aug 01, 2025 03:29
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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
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Plank
3
45 mins
-
7
Decline Crunch
3
20 reps
-
8
Arnold Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Jump Squat
3
40 mins
-
6
Plank with Shoulder Taps
3
40 mins
-
7
Mountain Climber
3
40 mins
-
8
Jump Switch Lunge
3
40 mins
-
9
Plank to Push Up
3
40 mins
-
10
Burpee (No Push Up)
3
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Romanian Deadlift (Dumbbell)
1
-
4
Glute Bridge Hold
1
-
5
Calf Raise (Machine)
1
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Arnold Press
3
10 reps
-
3
Upright Row (Cable)
3
12 reps
-
4
Push Up (Incline)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 mins
-
2
Mountain Climber
4
45 reps
-
3
Dumbbell Clean Press
4
45 mins
-
4
Reverse Lunge (Barbell)
4
15 reps
-
5
Push Up
4
45 mins
-
6
Burpee
4
45 mins
-
7
Plank
4
45 mins
-
Week 1
1 / 18 Weeks
Day 2
1
Dumbbell Row
4 Sets
10 Reps
-
2
Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Straight Arm Pulldown
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
2
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Jump Squat
3 Sets
40 mins
-
6
Plank with Shoulder Taps
3 Sets
40 mins
-
7
Mountain Climber
3 Sets
40 mins
-
8
Jump Switch Lunge
3 Sets
40 mins
-
9
Plank to Push Up
3 Sets
40 mins
-
10
Burpee (No Push Up)
3 Sets
40 mins
-
Day 4
1
Goblet Squat
1 Set
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
-
3
Romanian Deadlift (Dumbbell)
1 Set
-
4
Glute Bridge Hold
1 Set
-
5
Calf Raise (Machine)
1 Set
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
7
Plank Twist
3 Sets
20 Reps
-
Day 5
1
Push Up
3 Sets
20 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Upright Row (Cable)
3 Sets
12 Reps
-
4
Push Up (Incline)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 6
1
Jump Squat
4 Sets
45 mins
-
2
Mountain Climber
4 Sets
45 Reps
-
3
Dumbbell Clean Press
4 Sets
45 mins
-
4
Reverse Lunge (Barbell)
4 Sets
15 Reps
-
5
Push Up
4 Sets
45 mins
-
6
Burpee
4 Sets
45 mins
-
7
Plank
4 Sets
45 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
4
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Plank
3 Sets
45 mins
-
7
Decline Crunch
3 Sets
20 Reps
-
8
Arnold Press
3 Sets
12 Reps
-