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DTP 5 Days / Week

by Bhavin S.
1 athletes joined

Program Description

Transform your physique with the DTP 5 Days/Week program, a comprehensive 12-week training plan designed to maximize strength and muscle growth. This program challenges you five days a week, combining dynamic training techniques to keep your workouts engaging and effective. Each session is structured to push your limits while allowing for recovery, ensuring you build both power and endurance. Get ready to elevate your fitness journey and achieve impressive results!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 06:33
  • Last Edited
    Jan 31, 2026 03:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.1%
Upper Back
16.6%
Front Delts
15.1%
Middle Delts
10.6%
Chest
6%
Biceps
6%
Abs
6%
Glutes
3.6%
Forearms
3.6%
Lats
3%
Lower Back
3%
Quadriceps
2.8%
Hamstrings
2.2%
Stretching
1.8%
Cardio
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
2
30 reps
-
11B
Wall Sit
2
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
2
30 reps
-
11B
Wall Sit
2
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
2
30 reps
-
11B
Wall Sit
2
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
2
30 reps
-
11B
Wall Sit
2
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
35 reps
-
11B
Wall Sit
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
35 reps
-
11B
Wall Sit
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
35 reps
-
11B
Wall Sit
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
35 reps
-
11B
Wall Sit
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
40 reps
-
11B
Wall Sit
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
40 reps
-
11B
Wall Sit
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
40 reps
-
11B
Wall Sit
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
2A
Incline Bench Press (Dumbbell)
1
20 reps
-
2B
Bent Over Row (Dumbbell)
1
20 reps
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Bent Over Row (Dumbbell)
1
10 reps
-
4A
Incline Bench Press (Dumbbell)
1
5 reps
-
4B
Bent Over Row (Dumbbell)
1
5 reps
-
5A
Incline Bench Press (Dumbbell)
1
5 reps
-
5B
Bent Over Row (Dumbbell)
1
5 reps
-
6A
Bench Press (Dumbbell)
1
5 reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
7A
Bench Press (Dumbbell)
1
5 reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1
5 reps
-
8A
Bench Press (Dumbbell)
1
10 reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1
10 reps
-
9A
Bench Press (Dumbbell)
1
20 reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1
20 reps
-
10A
Bench Press (Dumbbell)
1
30 reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1
30 reps
-
11A
Hindu Squat
3
40 reps
-
11B
Wall Sit
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
15-20 reps
-
2B
Plank
2
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
15-20 reps
-
2B
Plank
2
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
15-20 reps
-
2B
Plank
2
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
15-20 reps
-
2B
Plank
2
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
18-23 reps
-
2B
Plank
2
1-1.15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
18-23 reps
-
2B
Plank
2
1-1.15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
18-23 reps
-
2B
Plank
2
1-1.15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
18-23 reps
-
2B
Plank
2
1-1.15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
20-25 reps
-
2B
Plank
2
1.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
20-25 reps
-
2B
Plank
2
1.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
20-25 reps
-
2B
Plank
2
1.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
20-25 reps
-
2B
Plank
2
1.5-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
2
20 reps
-
11B
Glute Bridge (Bodyweight)
2
0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
2
20 reps
-
11B
Glute Bridge (Bodyweight)
2
0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
2
20 reps
-
11B
Glute Bridge (Bodyweight)
2
0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
2
20 reps
-
11B
Glute Bridge (Bodyweight)
2
0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
25 reps
-
11B
Glute Bridge (Bodyweight)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
25 reps
-
11B
Glute Bridge (Bodyweight)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
25 reps
-
11B
Glute Bridge (Bodyweight)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
25 reps
-
11B
Glute Bridge (Bodyweight)
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
30 reps
-
11B
Glute Bridge (Bodyweight)
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
30 reps
-
11B
Glute Bridge (Bodyweight)
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
30 reps
-
11B
Glute Bridge (Bodyweight)
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
2A
Standing Shoulder Press (Dumbbell)
1
20 reps
-
2B
Upright Row (Dumbbell)
1
20 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
10 reps
-
3B
Upright Row (Dumbbell)
1
10 reps
-
4A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
4B
Upright Row (Dumbbell)
1
5 reps
-
5A
Standing Shoulder Press (Dumbbell)
1
5 reps
-
5B
Upright Row (Dumbbell)
1
5 reps
-
6A
Arnold Press
1
5 reps
-
6B
Shrug (Dumbbell)
1
5 reps
-
7A
Arnold Press
1
5 reps
-
7B
Shrug (Dumbbell)
1
5 reps
-
8A
Arnold Press
1
10 reps
-
8B
Shrug (Dumbbell)
1
10 reps
-
9A
Arnold Press
1
20 reps
-
9B
Shrug (Dumbbell)
1
20 reps
-
10A
Arnold Press
1
30 reps
-
10B
Shrug (Dumbbell)
1
30 reps
-
11A
Good Morning (Bodyweight)
3
30 reps
-
11B
Glute Bridge (Bodyweight)
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
8-10 reps
-
2B
Side Plank
2
0.75-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
8-10 reps
-
2B
Side Plank
2
0.75-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
8-10 reps
-
2B
Side Plank
2
0.75-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
8-10 reps
-
2B
Side Plank
2
0.75-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
11-13 reps
-
2B
Side Plank
2
1-1.15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
11-13 reps
-
2B
Side Plank
2
1-1.15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
11-13 reps
-
2B
Side Plank
2
1-1.15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
11-13 reps
-
2B
Side Plank
2
1-1.15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
15-20 reps
-
2B
Side Plank
2
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
15-20 reps
-
2B
Side Plank
2
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
15-20 reps
-
2B
Side Plank
2
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Dead Bug
3
15-20 reps
-
2B
Side Plank
2
1.5-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
2
10 reps
-
11B
Split Squat Hold
2
0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
2
10 reps
-
11B
Split Squat Hold
2
0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
2
10 reps
-
11B
Split Squat Hold
2
0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
2
10 reps
-
11B
Split Squat Hold
2
0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
11B
Split Squat Hold
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
11B
Split Squat Hold
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
11B
Split Squat Hold
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
11B
Split Squat Hold
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
11B
Split Squat Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
11B
Split Squat Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
11B
Split Squat Hold
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
1
30 reps
-
1B
Overhead Tricep Extension (Cable)
1
30 reps
-
2A
Bicep Curl (Cable - EZ Bar)
1
20 reps
-
2B
Overhead Tricep Extension (Cable)
1
20 reps
-
3A
Bicep Curl (Cable - EZ Bar)
1
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
10 reps
-
4A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
4B
Overhead Tricep Extension (Cable)
1
5 reps
-
5A
Bicep Curl (Cable - EZ Bar)
1
5 reps
-
5B
Overhead Tricep Extension (Cable)
1
5 reps
-
6A
Hammer Curl (Dumbbell)
1
5 reps
-
6B
Skull Crusher (Dumbbell)
1
5 reps
-
7A
Hammer Curl (Dumbbell)
1
5 reps
-
7B
Skull Crusher (Dumbbell)
1
5 reps
-
8A
Hammer Curl (Dumbbell)
1
10 reps
-
8B
Skull Crusher (Dumbbell)
1
10 reps
-
9A
Hammer Curl (Dumbbell)
1
20 reps
-
9B
Skull Crusher (Dumbbell)
1
20 reps
-
10A
Hammer Curl (Dumbbell)
1
30 reps
-
10B
Skull Crusher (Dumbbell)
1
30 reps
-
11A
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
11B
Split Squat Hold
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
30 Reps
-
1B
Bent Over Row (Dumbbell)
1 Set
30 Reps
-
2A
Incline Bench Press (Dumbbell)
1 Set
20 Reps
-
2B
Bent Over Row (Dumbbell)
1 Set
20 Reps
-
3A
Incline Bench Press (Dumbbell)
1 Set
10 Reps
-
3B
Bent Over Row (Dumbbell)
1 Set
10 Reps
-
4A
Incline Bench Press (Dumbbell)
1 Set
5 Reps
-
4B
Bent Over Row (Dumbbell)
1 Set
5 Reps
-
5A
Incline Bench Press (Dumbbell)
1 Set
5 Reps
-
5B
Bent Over Row (Dumbbell)
1 Set
5 Reps
-
6A
Bench Press (Dumbbell)
1 Set
5 Reps
-
6B
Bent Over Row Upper Back (Dumbbell)
1 Set
5 Reps
-
7A
Bench Press (Dumbbell)
1 Set
5 Reps
-
7B
Bent Over Row Upper Back (Dumbbell)
1 Set
5 Reps
-
8A
Bench Press (Dumbbell)
1 Set
10 Reps
-
8B
Bent Over Row Upper Back (Dumbbell)
1 Set
10 Reps
-
9A
Bench Press (Dumbbell)
1 Set
20 Reps
-
9B
Bent Over Row Upper Back (Dumbbell)
1 Set
20 Reps
-
10A
Bench Press (Dumbbell)
1 Set
30 Reps
-
10B
Bent Over Row Upper Back (Dumbbell)
1 Set
30 Reps
-
11A
Hindu Squat
1 Set
1 Set
30 Reps
30 Reps
-
-
11B
Wall Sit
1 Set
1 Set
0.75 mins
0.75 mins
-
-
Day 2
1
Treadmill
1 Set
30 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2B
Plank
1 Set
1 Set
0.75-1 mins
0.75-1 mins
-
-
Day 3
1A
Standing Shoulder Press (Dumbbell)
1 Set
30 Reps
-
1B
Upright Row (Dumbbell)
1 Set
30 Reps
-
2A
Standing Shoulder Press (Dumbbell)
1 Set
20 Reps
-
2B
Upright Row (Dumbbell)
1 Set
20 Reps
-
3A
Standing Shoulder Press (Dumbbell)
1 Set
10 Reps
-
3B
Upright Row (Dumbbell)
1 Set
10 Reps
-
4A
Standing Shoulder Press (Dumbbell)
1 Set
5 Reps
-
4B
Upright Row (Dumbbell)
1 Set
5 Reps
-
5A
Standing Shoulder Press (Dumbbell)
1 Set
5 Reps
-
5B
Upright Row (Dumbbell)
1 Set
5 Reps
-
6A
Arnold Press
1 Set
5 Reps
-
6B
Shrug (Dumbbell)
1 Set
5 Reps
-
7A
Arnold Press
1 Set
5 Reps
-
7B
Shrug (Dumbbell)
1 Set
5 Reps
-
8A
Arnold Press
1 Set
10 Reps
-
8B
Shrug (Dumbbell)
1 Set
10 Reps
-
9A
Arnold Press
1 Set
20 Reps
-
9B
Shrug (Dumbbell)
1 Set
20 Reps
-
10A
Arnold Press
1 Set
30 Reps
-
10B
Shrug (Dumbbell)
1 Set
30 Reps
-
11A
Good Morning (Bodyweight)
1 Set
1 Set
20 Reps
20 Reps
-
-
11B
Glute Bridge (Bodyweight)
1 Set
1 Set
0.75 mins
0.75 mins
-
-
Day 4
1
Treadmill
1 Set
30 mins
-
2A
Dead Bug
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2B
Side Plank
1 Set
1 Set
0.75-1 mins
0.75-1 mins
-
-
Day 5
1A
Bicep Curl (Cable - EZ Bar)
1 Set
30 Reps
-
1B
Overhead Tricep Extension (Cable)
1 Set
30 Reps
-
2A
Bicep Curl (Cable - EZ Bar)
1 Set
20 Reps
-
2B
Overhead Tricep Extension (Cable)
1 Set
20 Reps
-
3A
Bicep Curl (Cable - EZ Bar)
1 Set
10 Reps
-
3B
Overhead Tricep Extension (Cable)
1 Set
10 Reps
-
4A
Bicep Curl (Cable - EZ Bar)
1 Set
5 Reps
-
4B
Overhead Tricep Extension (Cable)
1 Set
5 Reps
-
5A
Bicep Curl (Cable - EZ Bar)
1 Set
5 Reps
-
5B
Overhead Tricep Extension (Cable)
1 Set
5 Reps
-
6A
Hammer Curl (Dumbbell)
1 Set
5 Reps
-
6B
Skull Crusher (Dumbbell)
1 Set
5 Reps
-
7A
Hammer Curl (Dumbbell)
1 Set
5 Reps
-
7B
Skull Crusher (Dumbbell)
1 Set
5 Reps
-
8A
Hammer Curl (Dumbbell)
1 Set
10 Reps
-
8B
Skull Crusher (Dumbbell)
1 Set
10 Reps
-
9A
Hammer Curl (Dumbbell)
1 Set
20 Reps
-
9B
Skull Crusher (Dumbbell)
1 Set
20 Reps
-
10A
Hammer Curl (Dumbbell)
1 Set
30 Reps
-
10B
Skull Crusher (Dumbbell)
1 Set
30 Reps
-
11A
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
11B
Split Squat Hold
1 Set
1 Set
0.3 mins
0.3 mins
-
-