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BoostcampPNG

Use it up

by Tm B.

Program Description

Still need convincing? You don't even need the weights--USE A PROXY! ...like something that weighs something and that you can hold. Done. Do it. Sand is cheap, get a vest and a good sand bag and just try and be creative if you're poor like ME Don't save anything, use it up. When you can do 15-20 reps, progress the weight by adding however much weight it takes to do 10-15 reps. Easy. Blast rear delts and calves, amrap those if you can, I'll wait til I can bust out 50 reps before I progress weight for calves. Rear delt ehh just maybe ignore that I mentioned rear delts

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 01:36
  • Last Edited
    Nov 12, 2025 12:17
Muscle Engagement
Front
Back
MuscleSet
Forearms
8.9%
Calves
8.9%
Biceps
8.9%
Upper Back
7.4%
Front Delts
6.7%
Chest
6.7%
Quadriceps
5.9%
Lats
5.6%
Hamstrings
5.6%
Triceps
5.3%
Glutes
5%
Rear Delts
5%
Middle Delts
4.5%
Abs
3.9%
Full-Body
3%
Other
3%
Neck
3%
Lower Back
2.7%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
15 reps
-
2
Bicep Curl (EZ Bar)
2
15 reps
-
3
Y Raise (Dumbbell)
2
15 reps
-
4
Inverted Row
2
15 reps
-
5
Dragon Fly
2
25 reps
-
6
Deadlift (Sandbag)
2
15 reps
-
7
Push Up
1
-
8
Neck Curl
2
15 reps
-
9
Neck Extension
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
-
2
Lying Reverse Fly
2
15 reps
-
3
Chest Fly (Dumbbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Rolling Tricep Extension (Dumbbell)
2
15 reps
-
6
Pinwheel Curl
2
15 reps
-
7
Preacher Curl (Dumbbell)
2
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
25 reps
-
9
Standing Calf Raise
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3
Sandbag Squat
2
15 reps
-
4
Nordic Curl
2
15 reps
-
5
Reverse Nordic Curl
2
15 reps
-
6
Tibialis Raise (Back To Wall)
2
50 reps
-
7
Wrist Curls
2
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
2
Lying Reverse Fly
2 Sets
15 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
-
5
Rolling Tricep Extension (Dumbbell)
2 Sets
15 Reps
-
6
Pinwheel Curl
2 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
-
8
Single Leg Calf Raise (Weighted)
2 Sets
25 Reps
-
9
Standing Calf Raise
2 Sets
25 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
-
3
Sandbag Squat
2 Sets
15 Reps
-
4
Nordic Curl
2 Sets
15 Reps
-
5
Reverse Nordic Curl
2 Sets
15 Reps
-
6
Tibialis Raise (Back To Wall)
2 Sets
50 Reps
-
7
Wrist Curls
2 Sets
15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
2
Lying Reverse Fly
2 Sets
15 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
-
5
Rolling Tricep Extension (Dumbbell)
2 Sets
15 Reps
-
6
Pinwheel Curl
2 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
-
8
Single Leg Calf Raise (Weighted)
2 Sets
25 Reps
-
9
Standing Calf Raise
2 Sets
25 Reps
-
Day 5
1
Pull-Up (Bodyweight)
2 Sets
15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
-
3
Sandbag Squat
2 Sets
15 Reps
-
4
Nordic Curl
2 Sets
15 Reps
-
5
Reverse Nordic Curl
2 Sets
15 Reps
-
6
Tibialis Raise (Back To Wall)
2 Sets
50 Reps
-
7
Wrist Curls
2 Sets
15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Upright Row (Barbell)
2 Sets
15 Reps
-
2
Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
3
Y Raise (Dumbbell)
2 Sets
15 Reps
-
4
Inverted Row
2 Sets
15 Reps
-
5
Dragon Fly
2 Sets
25 Reps
-
6
Deadlift (Sandbag)
2 Sets
15 Reps
-
7
Push Up
1 Set
-
8
Neck Curl
2 Sets
15 Reps
-
9
Neck Extension
2 Sets
15 Reps
-