logo
BoostcampPNG

Life Gainz Minimalist Home Training Program

by Oakden

Program Description

Provide progressive training at home in 45 minutes with minimal equipment.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2025 10:10
  • Last Edited
    Apr 07, 2025 08:31
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
@7
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@7
3
Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@7
Day 4
1
Incline Chest Dumbbell
3 Sets
10 Reps
@7
2
Arnold Press
3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12 Reps
@7
4
French Press
3 Sets
15 Reps
@7
5
Upright Row (Dumbbell)
2 Sets
12 Reps
@7
Day 5
1
One Arm Dumbbell Row
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
10 Reps
@7
3
Rear Delt Dumbbell Fly (Incline Bench)
3 Sets
12 Reps
@7
4
Spider Curl
2 Sets
15 Reps
@7
5
Zottman Curl
2 Sets
12 Reps
@7
Day 1
1
Bodyweight Dips
3 Sets
@7
2
Chest Press
3 Sets
12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Pushups AMRAP
2 Sets
15 Reps
@7
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
3
Bent Over Row Dumbbell
3 Sets
10 Reps
@7
4
Hammer Curl
2 Sets
15 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7