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Training

by George B.
4.0
(1 rating)

Program Description

To develop key muscle areas for enhnaced endurance and peformance

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 01, 2024 04:37
  • Last Edited
    May 18, 2025 10:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Abs
11.6%
Biceps
11.1%
Upper Back
9.3%
Lats
9.2%
Glutes
9%
Front Delts
7.3%
Hamstrings
5.8%
Chest
5.4%
Triceps
5.3%
Forearms
3.2%
Calves
2.6%
Lower Back
2.2%
Adductors
2.2%
Middle Delts
2.2%
Cardio
1.3%
Olympic
0.2%
Other
0.2%
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4.8 Stars with 10, 000+ Ratings
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
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
RPE 6.5
2
Pull-Up (Weighted)
3
5 reps
RPE 7.5
3
Push Up
1
3
30 reps
25 reps
RPE 7.5
RPE 7.5
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Hanging Leg Raise
4
8 reps
RPE 8
6
Hanging Toes To Bar
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
6
Squat (Barbell)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
6
Burpee
4
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 8.5
2
Hammer Curl
4
6 reps
RPE 9
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
Walking Lunge
4
8 reps
RPE 7
5
Squat (Bodyweight)
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
6
Clean and Press
4
8 reps
RPE 8
7
Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
8 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
6
Decline Crunch (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1.5 mins
RPE 7
2
Arnold Press
4
8 reps
RPE 7.5
3
Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Front Raise
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
-
RPE 7.5
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 7.5
5
Side Crunch (Cable)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Decline Crunch (Weighted)
3
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
6
Wrist Curls
4
8 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Step-Up (Weighted)
4
8 reps
RPE 8
3
Concentration Curl
4
8 reps
RPE 8
4
Standing Calf Raise
4
8 reps
RPE 8
5
Dead Hang
4
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
1 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
@6.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@7.5
3
Push Up
1 Set
3 Sets
30 Reps
25 Reps
@7.5
@7.5
4
Dumbbell Row
4 Sets
8 Reps
@7.5
5
Hanging Leg Raise
4 Sets
8 Reps
@8
6
Hanging Toes To Bar
4 Sets
8 Reps
@7.5
Day 4
1
Cardio
1 Set
40 mins
@8
Day 6
1
Conditioning Circuit
1 Set
1 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
6 Reps
@8.5
2
Hammer Curl
4 Sets
6 Reps
@9
3
Chin-Up (Weighted)
4 Sets
6 Reps
@8
4
Walking Lunge
4 Sets
8 Reps
@7
5
Squat (Bodyweight)
4 Sets
8 Reps
@6.5
6
Squat (Barbell)
4 Sets
8 Reps
@7.5
Day 5
1
Deadlift (Dumbbell)
4 Sets
8 Reps
@7
2
Step-Up (Weighted)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
-
@7.5
3
Concentration Curl
4 Sets
8 Reps
@8
4
Standing Calf Raise
4 Sets
8 Reps
@7.5
5
Side Crunch (Cable)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
6
Decline Crunch (Weighted)
3 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9
Day 3
1
Plank
4 Sets
1.5 mins
@7
2
Arnold Press
4 Sets
8 Reps
@7.5
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@7.5
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
5
Front Raise
4 Sets
8 Reps
@8
6
Clean and Press
4 Sets
8 Reps
@8
7
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
5 Reps
@7.5
@8
@9
@8