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BoostcampPNG

3x full body for mum

by Kenneth Li

Program Description

Add muscle mass and build injury resilience for beginners. Establish foundations. Begin all major movements with a light-weight, high-repetition (15-20) set as a warm-up before the working set. Substitute Leg raises for knee raises if not possible. Progressively overload with weight or repetitions. Space workouts with at least 72 hours. Would recommend supplementing with max effort sprints as well as walks. After 2 months, feel free to go heavier on the movements for fewer repetitions at higher intensity.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 14, 2025 09:58
  • Last Edited
    Oct 14, 2025 10:20
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.4%
Triceps
10%
Abs
10%
Upper Back
9.4%
Glutes
7.8%
Lats
7.8%
Rear Delts
7.4%
Chest
6.8%
Front Delts
6.8%
Quadriceps
6.5%
Biceps
5.2%
Lower Back
5.2%
Middle Delts
4.9%
Adductors
1.3%
Forearms
0.6%
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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
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Rotator Cuff External Rotations
3
10-12 reps
RPE 7
3A
Ring Push Up
3
8-12 reps
RPE 8
3B
Ring Row
3
8-12 reps
RPE 8
4
Jefferson Curl
2
8-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Scapular Pull-Up
2
AMRAP
RPE 10
4
Band Face Pull
2
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
ATG Split Squat
4
10-15 reps
RPE 8
2A
French Press
2
8-12 reps
RPE 9
2B
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Pullover (Dumbbell)
2
8-12 reps
RPE 7
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Rotator Cuff External Rotations
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3A
Ring Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3B
Ring Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Jefferson Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@5
@5
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
@7
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
3
Scapular Pull-Up
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4
Band Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 3
1
ATG Split Squat
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
@8
2A
French Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2B
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Pullover (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
4
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8