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Cody's Home Workout

by Cody Bennett

Program Description

At home workout program designed to get in get out and get ripped…

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 08, 2025 07:03
  • Last Edited
    Nov 11, 2025 11:43
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Glutes
11.2%
Quadriceps
10.5%
Triceps
9.5%
Calves
9.2%
Hamstrings
8.5%
Biceps
6.6%
Chest
6.5%
Front Delts
6.2%
Upper Back
4.6%
Lats
3.4%
Middle Delts
3.2%
Adductors
2.7%
Lower Back
2.3%
Other
0.6%
Forearms
0.2%
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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
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
-
2
Bent Over Row (Band)
5
20 reps
-
3
Dumbbell Row
3
20 reps
-
4
Lat Pulldown (Band)
3
20 reps
-
5
Incline Bench Press (Dumbbell)
3
20 reps
-
6
Incline Chest Fly (Dumbbell)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push-Up
5
20 reps
-
2
Seated Row (Band)
5
20 reps
-
3
Kettlebell Gorilla Row
3
20 reps
-
4
Chest Fly (Band)
3
20 reps
-
5
Decline Bench Press (Dumbbell)
3
20 reps
-
6
Lat Pulldown (Band)
3
20 reps
-
7
Abs Crunch (Weighted)
5
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Hammer Curl (Dumbbell)
3
20 reps
-
5
Arnold Press
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Band)
5
20 reps
-
2
Lateral Raise (Band)
5
20 reps
-
3
Tricep Pulldown (Band)
5
20 reps
-
4
Goblet Curl (Dumbbell)
3
20 reps
-
5
Seated Shoulder Press (Dumbbell)
3
20 reps
-
6
Tricep Extension (Dumbbell)
3
20 reps
-
7
Concentration Curl
3
20 reps
-
8
Upright Row (Band)
3
20 reps
-
9
Tricep Kickback (Band)
3
20 reps
-
10
Decline Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Step-Up (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
20 reps
-
6
Sumo Deadlift (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
20 reps
-
2
Calf Raise (Bodyweight)
5
20 reps
-
3
Split Squat (Dumbbell)
3
20 reps
-
4
Single Leg Calf Raise (Weighted)
3
20 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Glute Bridge (Dumbbell)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
-
Week 1
1 / 12 Weeks
Day 1
1
Push-Up
5 Sets
20 Reps
-
2
Seated Row (Band)
5 Sets
20 Reps
-
3
Kettlebell Gorilla Row
3 Sets
20 Reps
-
4
Chest Fly (Band)
3 Sets
20 Reps
-
5
Decline Bench Press (Dumbbell)
3 Sets
20 Reps
-
6
Lat Pulldown (Band)
3 Sets
20 Reps
-
7
Abs Crunch (Weighted)
5 Sets
30 Reps
-
Day 2
1
Bicep Curl (Band)
5 Sets
20 Reps
-
2
Lateral Raise (Band)
5 Sets
20 Reps
-
3
Tricep Pulldown (Band)
5 Sets
20 Reps
-
4
Goblet Curl (Dumbbell)
3 Sets
20 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
20 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
20 Reps
-
7
Concentration Curl
3 Sets
20 Reps
-
8
Upright Row (Band)
3 Sets
20 Reps
-
9
Tricep Kickback (Band)
3 Sets
20 Reps
-
10
Decline Crunch (Weighted)
3 Sets
20 Reps
-
Day 3
1
Squat (Bodyweight)
5 Sets
20 Reps
-
2
Calf Raise (Bodyweight)
5 Sets
20 Reps
-
3
Split Squat (Dumbbell)
3 Sets
20 Reps
-
4
Single Leg Calf Raise (Weighted)
3 Sets
20 Reps
-
5
Kettlebell Swing
3 Sets
20 Reps
-
6
Glute Bridge (Dumbbell)
3 Sets
20 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
Day 4
1
Push-Up
5 Sets
20 Reps
-
2
Seated Row (Band)
5 Sets
20 Reps
-
3
Kettlebell Gorilla Row
3 Sets
20 Reps
-
4
Chest Fly (Band)
3 Sets
20 Reps
-
5
Decline Bench Press (Dumbbell)
3 Sets
20 Reps
-
6
Lat Pulldown (Band)
3 Sets
20 Reps
-
7
Abs Crunch (Weighted)
5 Sets
30 Reps
-
Day 5
1
Bicep Curl (Band)
5 Sets
20 Reps
-
2
Lateral Raise (Band)
5 Sets
20 Reps
-
3
Tricep Pulldown (Band)
5 Sets
20 Reps
-
4
Goblet Curl (Dumbbell)
3 Sets
20 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
20 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
20 Reps
-
7
Concentration Curl
3 Sets
20 Reps
-
8
Upright Row (Band)
3 Sets
20 Reps
-
9
Tricep Kickback (Band)
3 Sets
20 Reps
-
10
Decline Crunch (Weighted)
3 Sets
20 Reps
-
Day 6
1
Squat (Bodyweight)
5 Sets
20 Reps
-
2
Calf Raise (Bodyweight)
5 Sets
20 Reps
-
3
Split Squat (Dumbbell)
3 Sets
20 Reps
-
4
Single Leg Calf Raise (Weighted)
3 Sets
20 Reps
-
5
Kettlebell Swing
3 Sets
20 Reps
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6
Glute Bridge (Dumbbell)
3 Sets
20 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
30 Reps
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Day 7
1
World's Greatest Stretch
1 Set
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