Program Description
Get Jitler to big boi status
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 10, 2024 07:19
- Last EditedJun 18, 2025 10:29

Summary
Unleash your strength with the **Big Boy Jitler** program, a comprehensive 12-week journey designed to sculpt and build muscle across your entire body. Committing to six days a week, you'll tackle targeted workouts that blend leg and core strength with upper body power, all using just dumbbells. Each session focuses on high-rep exercises like Goblet Squats and Bench Presses, ensuring you push your limits while honing your technique. Get ready to elevate your fitness and transform your physique with this challenging yet rewarding regimen!
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
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
5
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Pallof Press
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Side Plank
3
1 mins
-
8
Lying Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Pull-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
-
2
Deadlift (Barbell)
1
1+ reps
-
3
Bench Press (Barbell)
1
1+ reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
3
Standing Calf Raise5 Sets
10 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Leg Curl3 Sets
10 Reps
-
6
Abs Crunch (Weighted)3 Sets
10 Reps
-
7
Side Plank3 Sets
1 mins
-
8
Lying Leg Raise1 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 Pull3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
Day 3
1
Lat Pulldown3 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 Press3 Sets
10 Reps
-
4
Goblet Squat3 Sets
10 Reps
-
5
Standing Calf Raise4 Sets
10 Reps
-
6
Abs Crunch (Weighted)3 Sets
10 Reps
-
7
Side Plank3 Sets
1 mins
-
8
Lying Leg Raise1 Set
AMRAP
-
Day 5
1
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
2
Arnold Press3 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
-