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BoostcampPNG

12-week Office Workout

by J Bachmann
1 athletes joined

Program Description

Workout to augment gym program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 05, 2026 07:21
  • Last Edited
    Feb 10, 2026 01:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Front Delts
15.1%
Abs
14.3%
Chest
10.1%
Biceps
10.1%
Middle Delts
9.2%
Forearms
5%
Glutes
5%
Upper Back
4.2%
Rear Delts
3.4%
Hamstrings
2.5%
Lower Back
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
3A
Dragon Lunges
3
12 reps
-
3B
Deficit Push Up
3
12 reps
RPE 10
4A
Hip Adductors
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
4C
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5A
Glute Bridge Hold
3
6 reps
-
5B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
5C
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6A
Plank with Shoulder Taps
3
12 reps
-
6B
Oblique Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Kettlebell Halo
2 Sets
12 Reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
-
3A
Dragon Lunges
3 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
12 Reps
@10
4A
Hip Adductors
3 Sets
15 Reps
-
4B
Dip (Bodyweight)
3 Sets
15 Reps
-
4C
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
5A
Glute Bridge Hold
3 Sets
6 Reps
-
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
5C
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6A
Plank with Shoulder Taps
3 Sets
12 Reps
-
6B
Oblique Crunch
3 Sets
20 Reps
-
Day 2
1
Kettlebell Halo
2 Sets
12 Reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
-
3A
Dragon Lunges
3 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
12 Reps
@10
4A
Hip Adductors
3 Sets
15 Reps
-
4B
Dip (Bodyweight)
3 Sets
15 Reps
-
4C
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
5A
Glute Bridge Hold
3 Sets
6 Reps
-
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
5C
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6A
Plank with Shoulder Taps
3 Sets
12 Reps
-
6B
Oblique Crunch
3 Sets
20 Reps
-
Day 3
1
Kettlebell Halo
2 Sets
12 Reps
-
2
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
-
3A
Dragon Lunges
3 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
12 Reps
@10
4A
Hip Adductors
3 Sets
15 Reps
-
4B
Dip (Bodyweight)
3 Sets
15 Reps
-
4C
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
5A
Glute Bridge Hold
3 Sets
6 Reps
-
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
5C
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6A
Plank with Shoulder Taps
3 Sets
12 Reps
-
6B
Oblique Crunch
3 Sets
20 Reps
-