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BoostcampPNG

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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