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Big Boy Jitler
by Charlie Sin
3 athletes joined
Program Description
Get Jitler to big boi status
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 10, 2024 07:19
Last Edited
May 25, 2024 07:48
down_app
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps