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AFT Super Readiness

by Andre L.

Program Description

Unlock your potential with the AFT Super Readiness program, an 18-week journey designed to elevate your fitness game. Committing to 6 days a week, this program combines strength, endurance, and agility training to prepare you for any challenge. Each week is strategically crafted to build resilience and enhance performance, ensuring you stay engaged and motivated. Get ready to push your limits and achieve your goals with a structured approach that delivers results.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 21, 2025 02:05
  • Last Edited
    Jul 21, 2025 02:06
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4.8 Stars with 10, 000+ Ratings
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
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Bent Over Row (Dumbbell)
3
12 reps
-
6
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
30 reps
25 reps
20 reps
-
-
-
2
Diamond Push Up
1
1
1
25 reps
22 reps
19 reps
-
-
-
3
Push Up Hold (Bottom)
2
1 mins
-
4
Goblet Squat
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bent Over Row (Dumbbell)
3
12 reps
-
7
Side Plank
3
1 mins
-
8
Russian Twist (Dumbbell)
3
15 reps
-
9
Abs Crunch (Weighted)
3
15 reps
-
10
Lying Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
-
-
-
2
Diamond Push Up
1 Set
1 Set
1 Set
25 Reps
22 Reps
19 Reps
-
-
-
3
Push Up Hold (Bottom)
2 Sets
1 mins
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
7
Side Plank
3 Sets
1 mins
-
8
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
9
Abs Crunch (Weighted)
3 Sets
15 Reps
-
10
Lying Leg Raise
3 Sets
15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Push Up
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
-
-
-
2
Diamond Push Up
1 Set
1 Set
1 Set
25 Reps
22 Reps
19 Reps
-
-
-
3
Push Up Hold (Bottom)
2 Sets
1 mins
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
7
Side Plank
3 Sets
1 mins
-
8
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
9
Abs Crunch (Weighted)
3 Sets
15 Reps
-
10
Lying Leg Raise
3 Sets
15 Reps
-
Day 4
1
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Push Up
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
-
-
-
2
Diamond Push Up
1 Set
1 Set
1 Set
25 Reps
22 Reps
19 Reps
-
-
-
3
Push Up Hold (Bottom)
2 Sets
1 mins
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
7
Side Plank
3 Sets
1 mins
-
8
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
9
Abs Crunch (Weighted)
3 Sets
15 Reps
-
10
Lying Leg Raise
3 Sets
15 Reps
-
Day 6
1
Squat (Dumbbell)
3 Sets
12 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
7
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-