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BoostcampPNG

Aesthetic at home

by Micah Schultz
62 athletes joined

Program Description

This program will show you an easy way to get aesthetic quickly at home

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2024 05:45
  • Last Edited
    Jan 26, 2025 02:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)
2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Hammer Curl
3 Sets
5-10 Reps
@9
2
Concentration Curl
2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl
3 Sets
AMRAP
@10
4
Wrist Curls
2 Sets
AMRAP
@10
5
Dumbbell Row
2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise
3 Sets
AMRAP
@10
2
Goblet Squat
3 Sets
15-20 Reps
@9.5
3
Wall Sit
2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Box Jump
3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)
3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
3
Push Up
3 Sets
AMRAP
@10
4
Front Raise
2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)
3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9