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Đạt

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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 03, 2025 03:16

Summary

Embark on an 18-week journey with the Đạt program, designed for those ready to elevate their strength and physique. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including effective dumbbell movements like rows, deadlifts, and curls. This program emphasizes progressive overload and varied intensity, ensuring you stay challenged and motivated. Perfect for gym enthusiasts looking to build muscle and enhance overall fitness, Đạt is your roadmap to achieving impressive results.
Muscle Engagement
Front
Back
MuscleSet
Abs
15%
Front Delts
11.6%
Triceps
11.3%
Chest
9.8%
Middle Delts
9%
Quadriceps
7.8%
Upper Back
6.5%
Glutes
5.8%
Hamstrings
5%
Other
4.7%
Biceps
3.5%
Rear Delts
2.9%
Lats
2.6%
Adductors
2%
Lower Back
0.9%
Calves
0.9%
Forearms
0.5%
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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
-