logo
BoostcampPNG

Toji Fushiguro: Hybrid Training (1)

by North S.

Program Description

To obtain a V-Taper Physique IMPORTANT: For Maximum gains, do progressive overload as you get stronger, intense Ab workouts that target the all parts such as obliques, lower abs etc. every week days starting Tuesday, then another on Friday; forearm workouts 2-3 times a week with reasonable rest; trap workouts 2 times a week with reasonable dest . REMINDER: Eat, Sleep, and Rest Properly to grow properly. PROTEIN ♾️

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 17, 2025 11:37
  • Last Edited
    Nov 17, 2025 11:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Chest
13.7%
Front Delts
13.7%
Upper Back
9.2%
Abs
8.9%
Quadriceps
7.8%
Lats
6.8%
Biceps
5.6%
Rear Delts
4.3%
Middle Delts
4.1%
Hamstrings
3.9%
Glutes
3.2%
Calves
1.4%
Forearms
1.4%
Lower Back
1%
Adductors
0.2%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Single Arm Rear Delt Fly (Dumbbell)
2
12-15 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
10
Modified Dragon Fly
3
10-15 reps
-
11
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
12
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Push Up
2
1 mins
RPE 8
3
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
2
12-15 reps
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
2
15 reps
-
9
Tricep Kickback
2
13-15 reps
-
10
Lat Pulldown
2
12-15 reps
RPE 9
11
Dumbbell Row
2
12-15 reps
RPE 8.5
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
0.5 mins
-
2
Jump Squat
1
0.5 mins
-
3
Wall Sit
1
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2
10 reps
-
5
Single Leg Romanian Deadlift
2
10 reps
-
6
Cossack Squat (Bodyweight)
3
6 reps
-
7
Jump Switch Lunge
3
20 reps
-
8
Pistol Squat
3
3 reps
-
9
Sissy Squat
3
5 reps
-
10
Reverse Nordic Curl
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1 mins
-
2
Decline Push Up
2
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Dip (Bodyweight)
2
6-8 reps
-
8
Tricep Kickback
2
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
2
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
2
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Bicep Curl (Dumbbell)
2
12-15 reps
-
3
Hammer Curl
2
12-15 reps
-
4
Dumbbell Row
3
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
7
Reverse Pec Deck
2
12-15 reps
-
8
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
9
Side Crunch (Cable)
3
10-15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
AMRAP
-
2
Pike Push Up
2 Sets
1 mins
-
3
Push Up
2 Sets
1 mins
-
4
Push Up
2 Sets
1 mins
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8.5
7
Front Raise
3 Sets
12-15 Reps
@10
8
Single Arm Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
9
Reverse Pec Deck
2 Sets
12-15 Reps
-
10
Modified Dragon Fly
3 Sets
10-15 Reps
-
11
Decline Sit Up (Weighted)
3 Sets
1 Set
10-15 Reps
5-10 Reps
-
-
12
Trap Bar Power Shrug
1 Set
5 mins
-
Day 2
1
Push Up
2 Sets
1 mins
-
2
Push Up
2 Sets
1 mins
@8
3
Decline Push Up
2 Sets
1 mins
-
4
Diamond Push Up
2 Sets
1 mins
-
5
Spider Curl
2 Sets
12-15 Reps
-
6
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
7
Decline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
8
Dip (Bodyweight)
2 Sets
15 Reps
-
9
Tricep Kickback
2 Sets
13-15 Reps
-
10
Lat Pulldown
2 Sets
12-15 Reps
@9
11
Dumbbell Row
2 Sets
12-15 Reps
@8.5
12
Reverse Wrist Curl (Dumbbell)
1 Set
5 mins
-
Day 3
1
Glute Bridge (Bodyweight)
1 Set
0.5 mins
-
2
Jump Squat
1 Set
0.5 mins
-
3
Wall Sit
1 Set
0.5 mins
-
4
Single Leg Calf Raise (Bodyweight)
2 Sets
10 Reps
-
5
Single Leg Romanian Deadlift
2 Sets
10 Reps
-
6
Cossack Squat (Bodyweight)
3 Sets
6 Reps
-
7
Jump Switch Lunge
3 Sets
20 Reps
-
8
Pistol Squat
3 Sets
3 Reps
-
9
Sissy Squat
3 Sets
5 Reps
-
10
Reverse Nordic Curl
3 Sets
5 Reps
-
Day 4
1
Push Up
2 Sets
1 mins
-
2
Decline Push Up
2 Sets
1 mins
-
3
Diamond Push Up
2 Sets
1 mins
-
4
Push Up
2 Sets
1 mins
-
5
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
6
Decline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
7
Dip (Bodyweight)
2 Sets
6-8 Reps
-
8
Tricep Kickback
2 Sets
12-15 Reps
-
9
Front Raise
3 Sets
12-15 Reps
-
10
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
11
Behind The Back Lateral Raise (Cable)
2 Sets
12-15 Reps
-
12
Reverse Wrist Curl (Dumbbell)
1 Set
5 mins
-
Day 5
1
Wide Grip Pull-Up
3 Sets
AMRAP
-
2
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
3
Hammer Curl
2 Sets
12-15 Reps
-
4
Dumbbell Row
3 Sets
12-15 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
-
6
Single Arm Rear Delt Cable Fly
2 Sets
12-15 Reps
-
7
Reverse Pec Deck
2 Sets
12-15 Reps
-
8
Hanging Knee Raise
3 Sets
1 Set
10 Reps
5 Reps
-
-
9
Side Crunch (Cable)
3 Sets
10-15 Reps
-
10
Trap Bar Power Shrug
1 Set
5 mins
-