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BoostcampPNG

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 22, 2025 06:35
Muscle Engagement
Front
Back
MuscleSet
Abs
25.6%
Triceps
10.6%
Upper Back
9.8%
Biceps
7.4%
Lats
7.4%
Chest
6.5%
Middle Delts
5.7%
Front Delts
5.7%
Forearms
4.9%
Quadriceps
4.6%
Glutes
3.5%
Cardio
2.7%
Hamstrings
2.5%
Lower Back
1.6%
Rear Delts
0.8%
Adductors
0.5%
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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
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Dip (Weighted)
3
AMRAP
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Abs Crunch (Bodyweight)
3
20 reps
-
3
Lying Leg Raise
3
20 reps
-
4
Upper Lower Crunch
3
20 reps
-
5
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
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 2
1
Treadmill
1 Set
20 mins
-
2
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Lying Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Upper Lower Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
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
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
Day 4
1
Treadmill
1 Set
20 mins
-
2
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Lying Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Upper Lower Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
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
-