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Kevin's Workout Program

by Dylan Y.

Program Description

Transform your physique with Kevin's 12-week workout program, designed for beginners ready to embark on their fitness journey. This comprehensive plan features daily workouts that blend athletics, bodybuilding, and bodyweight exercises, all tailored for at-home training. Each session focuses on muscle sculpting and strength building, ensuring you stay engaged and motivated throughout the week. Get ready to unlock your potential and build a stronger, more defined body!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 06:09
  • Last Edited
    Sep 02, 2025 06:11
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Upper Back
11.2%
Chest
9.3%
Front Delts
8.7%
Lats
7.5%
Glutes
6.9%
Hamstrings
6.9%
Quadriceps
6.9%
Middle Delts
6.2%
Triceps
5.6%
Cardio
4.7%
Rear Delts
3.7%
Abs
3.1%
Adductors
2.5%
Lower Back
2.5%
Forearms
1.2%
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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
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
6-8 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
7-10 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Overhead Press (Dumbbell)
2
8-12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
5-8 reps
-
5
Alternating Dumbbell Curl
2
6-8 reps
-
6
Close Grip Bench Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Squat (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
French Press (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Squat (Dumbbell)
2 Sets
5-8 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
6-8 Reps
-
6
French Press (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Cardio
1 Set
30-60 mins
-
Day 3
1
Pec Fly (Dumbbell)
2 Sets
7-10 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
5-8 Reps
-
5
Alternating Dumbbell Curl
2 Sets
6-8 Reps
-
6
Close Grip Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
Day 4
1
Cardio
1 Set
30-60 mins
-
Day 5
1
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
4
Squat (Dumbbell)
2 Sets
5-8 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
French Press (Dumbbell)
2 Sets
8-12 Reps
-
Day 6
1
Cardio
1 Set
30-60 mins
-
Day 7
1
Rest
1 Set
AMRAP
-