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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
    Jun 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!
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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
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 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
-