Program Description
Health
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness, Bodybuilding, Athletics, Muscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedMay 19, 2024 03:27
- Last EditedJun 18, 2024 04:22
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
High Pull
1
5
AD Press
1
6
Lu Raise
1
7
Knee Raise (Captain's Chair)
4
9 reps
8A
Plank
4
1 mins
8B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4 reps
2
Lat Pulldown
4
6 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Knee Raise (Captain's Chair)
4
9 reps
5A
Plank
4
1 mins
5B
Side Plank
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Incline Bench Press (Barbell)
1
3
Decline Bench Press (Barbell)
1
4
Dip (Bodyweight)
4
5 reps
5
Neck Curl
1
6
Bicep Curl (EZ Bar)
4
5 reps
7
Wrist Curls
1
8
Dead Hang
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
2
Bicep Curl (EZ Bar)
4
5 reps
3
Dip (Bodyweight)
4
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
4
Sumo Deadlift (Dumbbell)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
2
Stiff Leg Deadlift (Dumbbell)
4
6 reps
3
Deadlift (Dumbbell)
6
1
15 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
360 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
6 reps
2
High Row
4
6 reps
3
Back Extension
4
6 reps
4
Standing Shoulder Press (Dumbbell)
4
6 reps
5
Seated Shoulder Press (Dumbbell)
4
6 reps
6
Sit Up
4
7 reps
7
Ab Wheel
4
7 reps
8
Pallof Press
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
2
Cable Crossover
1
3
Low Cable Crossover
4
0.5 mins
4
Face Pull
4
0.5 mins
5
Tricep Pushdown (Cable)
1
6
Hammer Curl
1
7
Concentration Curl
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
0.5 mins
2
Squat (Dumbbell)
4
0.5 mins
3
Lunge (Dumbbell)
4
1 mins
4
Sumo Deadlift (Dumbbell)
10
10 reps
5
Squat (Dumbbell)
10
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)4 Sets
4 Reps
2
Lat Pulldown4 Sets
6 Reps
3
Bent Over Row (Barbell)4 Sets
8 Reps
4
High Pull1 Set
5
AD Press1 Set
6
Lu Raise1 Set
7
Knee Raise (Captain's Chair)4 Sets
9 Reps
8A
Plank4 Sets
1 mins
8B
Side Plank4 Sets
1 mins
Day 2
1
Bench Press (Barbell)4 Sets
5 Reps
2
Incline Bench Press (Barbell)1 Set
3
Decline Bench Press (Barbell)1 Set
4
Dip (Bodyweight)4 Sets
5 Reps
5
Neck Curl1 Set
6
Bicep Curl (EZ Bar)4 Sets
5 Reps
7
Wrist Curls1 Set
8
Dead Hang1 Set
Day 3
1
Lying Leg Curl1 Set
2
Stiff Leg Deadlift (Dumbbell)4 Sets
6 Reps
3
Deadlift (Dumbbell)6 Sets
1 Set
15 Reps
10 Reps
4
Sumo Deadlift (Dumbbell)1 Set
Day 4
1
Walk1 Set
360 mins
Day 5
1
Chin-Up (Bodyweight)4 Sets
6 Reps
2
High Row4 Sets
6 Reps
3
Back Extension4 Sets
6 Reps
4
Standing Shoulder Press (Dumbbell)4 Sets
6 Reps
5
Seated Shoulder Press (Dumbbell)4 Sets
6 Reps
6
Sit Up4 Sets
7 Reps
7
Ab Wheel4 Sets
7 Reps
8
Pallof Press1 Set
Day 6
1
Chest Fly (Cable)1 Set
2
Cable Crossover1 Set
3
Low Cable Crossover4 Sets
0.5 mins
4
Face Pull4 Sets
0.5 mins
5
Tricep Pushdown (Cable)1 Set
6
Hammer Curl1 Set
7
Concentration Curl1 Set
Day 7
1
Sumo Squat4 Sets
0.5 mins
2
Squat (Dumbbell)4 Sets
0.5 mins
3
Lunge (Dumbbell)4 Sets
1 mins
4
Sumo Deadlift (Dumbbell)10 Sets
10 Reps
5
Squat (Dumbbell)10 Sets
10 Reps