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BoostcampPNG

BroSplit

by Aaron B.

Program Description

Health

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 19, 2024 03:27
  • Last Edited
    Jun 18, 2024 04:22
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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
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 Pulldown
4 Sets
6 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8 Reps
-
4
High Pull
1 Set
-
5
AD Press
1 Set
-
6
Lu Raise
1 Set
-
7
Knee Raise (Captain's Chair)
4 Sets
9 Reps
-
8A
Plank
4 Sets
1 mins
-
8B
Side Plank
4 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 Curl
1 Set
-
6
Bicep Curl (EZ Bar)
4 Sets
5 Reps
-
7
Wrist Curls
1 Set
-
8
Dead Hang
1 Set
-
Day 3
1
Lying Leg Curl
1 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
Walk
1 Set
360 mins
-
Day 5
1
Chin-Up (Bodyweight)
4 Sets
6 Reps
-
2
High Row
4 Sets
6 Reps
-
3
Back Extension
4 Sets
6 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
-
6
Sit Up
4 Sets
7 Reps
-
7
Ab Wheel
4 Sets
7 Reps
-
8
Pallof Press
1 Set
-
Day 6
1
Chest Fly (Cable)
1 Set
-
2
Cable Crossover
1 Set
-
3
Low Cable Crossover
4 Sets
0.5 mins
-
4
Face Pull
4 Sets
0.5 mins
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Hammer Curl
1 Set
-
7
Concentration Curl
1 Set
-
Day 7
1
Sumo Squat
4 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
-