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Whole and Swole

by m.

Program Description

PPL+Upper+Core Rest between PPL and Upper

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 03, 2026 07:09
  • Last Edited
    Jan 03, 2026 08:50
Muscle Engagement
Front
Back
MuscleSet
Abs
17.8%
Triceps
13.1%
Biceps
10.5%
Front Delts
9.8%
Chest
8.9%
Upper Back
8%
Lats
7%
Forearms
5.2%
Quadriceps
4.7%
Glutes
4.2%
Hamstrings
4.2%
Middle Delts
1.9%
Rear Delts
1.9%
Adductors
1.4%
Calves
0.9%
Lower Back
0.5%
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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
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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
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
5
Alternating Dumbbell Curl
3
12 reps
-
6
Chest Fly (Machine)
4
12 reps
-
7
Chest Press (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Dumbbell Row
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
12 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Sumo Deadlift (Barbell)
2
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
15 reps
-
2
Russian Twist
4
15 reps
-
3
Lying Leg Raise
4
15 reps
-
4
Plank
3
1 mins
-
5
Side Plank
4
1 mins
-
6
Leg Pull-In
4
20 reps
-
7
Hollow Hold
4
1 mins
-
8
Mountain Climber
4
15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Alternating Dumbbell Curl
3 Sets
12 Reps
-
6
Chest Fly (Machine)
4 Sets
12 Reps
-
7
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Sumo Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Sit Up
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Russian Twist
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
5
Side Plank
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
6
Leg Pull-In
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
7
Hollow Hold
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
8
Mountain Climber
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
9
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-