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BEST ONEs

by Bhavin S.

Program Description

The purpose is to get fit.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 22, 2025 06:20
  • Last Edited
    Oct 24, 2025 10:17

Summary

Unlock your full potential with the BEST ONEs program, an 18-week journey designed for dedicated lifters. Committing to five days a week, you'll tackle a mix of dumbbell and bodyweight exercises, including supersets like the Incline Bench Press and Bent Over Row, ensuring a comprehensive full-body workout. This program is tailored to build strength, improve endurance, and sculpt your physique, all from the comfort of your garage gym. Get ready to transform your training and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
16.6%
Front Delts
11.1%
Triceps
10.3%
Quadriceps
10.3%
Upper Back
9.2%
Glutes
8.5%
Forearms
8.5%
Hamstrings
4.8%
Chest
4.4%
Lats
4.4%
Biceps
4.4%
Middle Delts
3.3%
Cardio
1.5%
Rear Delts
1.1%
Lower Back
1.1%
Adductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2A
Pull-Up (Weighted)
3
AMRAP
RPE 8
2B
Dip (Weighted)
3
AMRAP
RPE 8
3A
Squat Thruster
5
10 reps
RPE 8
3B
Farmer's Walk (Weighted)
5
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2A
Abs Crunch (Bodyweight)
3
20 reps
-
2B
Lying Leg Raise
3
20 reps
-
2C
Upper Lower Crunch
3
20 reps
-
2D
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
RPE 8
1B
Skull Crusher To Press
3
20 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3A
Behind Back Bicep Curl (Cable)
3
10 reps
RPE 8
3B
Tricep Kickback (Cable)
3
10 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Walking Lunge With Squat (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
@8
3B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
@8
@8
@8
@8
@8
Day 2
1
Treadmill
1 Set
20 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2B
Lying Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2C
Upper Lower Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2D
Bicycle Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
2B
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
3A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
3B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
@8
@8
@8
@8
@8
Day 4
1
Treadmill
1 Set
20 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2B
Lying Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2C
Upper Lower Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2D
Bicycle Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 5
1A
EZ Bar Bicep Curl (Narrow -> Wide)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
1B
Skull Crusher To Press
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3A
Behind Back Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3B
Tricep Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Squat (Bodyweight)
1 Set
100 Reps
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