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BoostcampPNG

Small steps for getting (back) into it

by Rafael T.

Program Description

This 16-week plan is built for those starting their fitness journey or getting back after time away. It gradually (re)builds strength, control, and endurance through four progressive stages — from mastering fundamentals to developing full-body power and definition. Using only bodyweight and dumbbells, each phase blends functional, core, and strength work to help you move better week by week and getting you prepared for greater exercises later. You will need dumbbells, a wheel rollout and a floor mat

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 27, 2025 03:06
  • Last Edited
    Oct 27, 2025 04:28
Muscle Engagement
Front
Back
MuscleSet
Abs
17.9%
Glutes
11.2%
Quadriceps
9.2%
Front Delts
7.5%
Hamstrings
7.3%
Chest
7%
Triceps
6.8%
Upper Back
6.5%
Biceps
5.5%
Middle Delts
4.2%
Lats
3.4%
Calves
2.8%
Lower Back
2.5%
Forearms
1.8%
Adductors
1.7%
Other
1.6%
Rear Delts
1.5%
Neck
0.7%
Olympic
0.7%
Abductors
0.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Bench Press (Dumbbell)
2
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Plank
2
30-45 secs
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Bench Press (Dumbbell)
2
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Plank
2
30-45 secs
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Bench Press (Dumbbell)
2
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Plank
2
30-45 secs
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Bench Press (Dumbbell)
2
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
-
4
Plank
2
30-45 secs
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Ab Wheel
3
8-10 reps
-
5
Dynamic Side Plank
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Ab Wheel
3
8-10 reps
-
5
Dynamic Side Plank
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Ab Wheel
3
8-10 reps
-
5
Dynamic Side Plank
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Ab Wheel
3
8-10 reps
-
5
Dynamic Side Plank
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
-
2
Arnold Press
3
10-12 reps
-
3
Front Raise
3
12-15 reps
-
4
Plank to Push Up
3
10 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
-
2
Arnold Press
3
10-12 reps
-
3
Front Raise
3
12-15 reps
-
4
Plank to Push Up
3
10 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
-
2
Arnold Press
3
10-12 reps
-
3
Front Raise
3
12-15 reps
-
4
Plank to Push Up
3
10 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
-
2
Arnold Press
3
10-12 reps
-
3
Front Raise
3
12-15 reps
-
4
Plank to Push Up
3
10 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
8-12 reps
-
2
Archer Push Up
1
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Ab Wheel
3
8 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
8-12 reps
-
2
Archer Push Up
1
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Ab Wheel
3
8 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
8-12 reps
-
2
Archer Push Up
1
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Ab Wheel
3
8 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
3
8-12 reps
-
2
Archer Push Up
1
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Ab Wheel
3
8 reps
-
5
Side Plank with Reach Through
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
Inverted Row
3
8-10 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
5
Side Plank
4
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
Inverted Row
3
8-10 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
5
Side Plank
4
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
Inverted Row
3
8-10 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
5
Side Plank
4
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Hammer Curl (Dumbbell)
3
10-12 reps
-
3
Inverted Row
3
8-10 reps
-
4
Alternating Dumbbell Curl
3
10-12 reps
-
5
Side Plank
4
30-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10-12 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Hammer Curl (Dumbbell)
3
12-14 reps
-
4
Russian Twist (Dumbbell)
3
14 reps
-
5
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10-12 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Hammer Curl (Dumbbell)
3
12-14 reps
-
4
Russian Twist (Dumbbell)
3
14 reps
-
5
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10-12 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Hammer Curl (Dumbbell)
3
12-14 reps
-
4
Russian Twist (Dumbbell)
3
14 reps
-
5
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10-12 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Hammer Curl (Dumbbell)
3
12-14 reps
-
4
Russian Twist (Dumbbell)
3
14 reps
-
5
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
5
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
5
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
5
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
5
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12-15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
-
3
Glute Bridge (Bodyweight)
3
12-15 reps
-
4
Calf Raise (Bodyweight)
3
15-20 reps
-
5
Walking Lunge
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12-15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
-
3
Glute Bridge (Bodyweight)
3
12-15 reps
-
4
Calf Raise (Bodyweight)
3
15-20 reps
-
5
Walking Lunge
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12-15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
-
3
Glute Bridge (Bodyweight)
3
12-15 reps
-
4
Calf Raise (Bodyweight)
3
15-20 reps
-
5
Walking Lunge
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12-15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
-
3
Glute Bridge (Bodyweight)
3
12-15 reps
-
4
Calf Raise (Bodyweight)
3
15-20 reps
-
5
Walking Lunge
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Lying Leg Raise
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Lying Leg Raise
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Lying Leg Raise
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Lying Leg Raise
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Marching Glute Bridge
3
20 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Hip Thrust (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Marching Glute Bridge
3
20 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Hip Thrust (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Marching Glute Bridge
3
20 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Hip Thrust (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Marching Glute Bridge
3
20 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Hip Thrust (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assisted Pistol Squat
3
6-8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Skater Hop
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assisted Pistol Squat
3
6-8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Skater Hop
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assisted Pistol Squat
3
6-8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Skater Hop
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assisted Pistol Squat
3
6-8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Skater Hop
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Deadlift (Dumbbell)
3
10-12 reps
-
3
Mountain Climber
3
30-45 secs
-
4
Wall Sit
1
30-45 secs
-
5
Burpee
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Deadlift (Dumbbell)
3
10-12 reps
-
3
Mountain Climber
3
30-45 secs
-
4
Wall Sit
1
30-45 secs
-
5
Burpee
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Deadlift (Dumbbell)
3
10-12 reps
-
3
Mountain Climber
3
30-45 secs
-
4
Wall Sit
1
30-45 secs
-
5
Burpee
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12-15 reps
-
2
Deadlift (Dumbbell)
3
10-12 reps
-
3
Mountain Climber
3
30-45 secs
-
4
Wall Sit
1
30-45 secs
-
5
Burpee
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
12 reps
-
2
Mountain Climber
3
45 secs
-
3
Push Up
3
12-16 reps
-
4
Dumbbell Curl to Press
3
10-12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
12 reps
-
2
Mountain Climber
3
45 secs
-
3
Push Up
3
12-16 reps
-
4
Dumbbell Curl to Press
3
10-12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
12 reps
-
2
Mountain Climber
3
45 secs
-
3
Push Up
3
12-16 reps
-
4
Dumbbell Curl to Press
3
10-12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
12 reps
-
2
Mountain Climber
3
45 secs
-
3
Push Up
3
12-16 reps
-
4
Dumbbell Curl to Press
3
10-12 reps
-
5
Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8-10 reps
-
2
Overhead Press (Dumbbell)
3
10-12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Mountain Climber
3
30-45 secs
-
5
Hollow Hold
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8-10 reps
-
2
Overhead Press (Dumbbell)
3
10-12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Mountain Climber
3
30-45 secs
-
5
Hollow Hold
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8-10 reps
-
2
Overhead Press (Dumbbell)
3
10-12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Mountain Climber
3
30-45 secs
-
5
Hollow Hold
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8-10 reps
-
2
Overhead Press (Dumbbell)
3
10-12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Mountain Climber
3
30-45 secs
-
5
Hollow Hold
3
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
6-8 reps
-
2
Burpee
3
10-12 reps
-
3
Bicep Curl (Dumbbell)
3
12-14 reps
-
4
Jump Squat
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Mountain Climber
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
6-8 reps
-
2
Burpee
3
10-12 reps
-
3
Bicep Curl (Dumbbell)
3
12-14 reps
-
4
Jump Squat
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Mountain Climber
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
6-8 reps
-
2
Burpee
3
10-12 reps
-
3
Bicep Curl (Dumbbell)
3
12-14 reps
-
4
Jump Squat
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Mountain Climber
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
6-8 reps
-
2
Burpee
3
10-12 reps
-
3
Bicep Curl (Dumbbell)
3
12-14 reps
-
4
Jump Squat
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Mountain Climber
3
30-45 secs
-
Week 1
1 / 16 Weeks
Day 1
1
Push Up
3 Sets
12-15 Reps
-
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Standing Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
-
4
Plank
2 Sets
30-45 secs
-
5
Abs Crunch (Bodyweight)
2 Sets
12-15 Reps
-
Day 2
1
Dumbbell Row
3 Sets
10-12 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Inverted Row
3 Sets
8-10 Reps
-
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
-
5
Side Plank
4 Sets
30-45 mins
-
Day 3
1
Squat (Dumbbell)
3 Sets
12-15 Reps
-
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
-
3
Glute Bridge (Bodyweight)
3 Sets
12-15 Reps
-
4
Calf Raise (Bodyweight)
3 Sets
15-20 Reps
-
5
Walking Lunge
3 Sets
12-15 Reps
-
Day 4
1
Push Up
3 Sets
12-15 Reps
-
2
Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
3
Mountain Climber
3 Sets
30-45 secs
-
4
Wall Sit
1 Set
30-45 secs
-
5
Burpee
1 Set
8-10 Reps
-