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Manny Durden

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Program Description

Just trying to get shredded

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 04, 2026 01:51
  • Last Edited
    Feb 09, 2026 09:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15%
Triceps
12.3%
Chest
9.7%
Abs
9.4%
Upper Back
7.8%
Biceps
6.9%
Middle Delts
6.8%
Lats
5.5%
Quadriceps
5.2%
Glutes
4.5%
Hamstrings
4.5%
Forearms
3.7%
Other
2.6%
Rear Delts
2.3%
Adductors
2.1%
Calves
1%
Lower Back
0.5%
Cardio
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
25 reps
-
2
Dip (Weighted)
4
-
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
-
2
Dumbbell Row
4
12 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Dead Hang
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
-
-
2
Walking Lunge (Dumbbell)
4
20 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Abs Crunch (Bodyweight)
1
-
6
Reverse Abs Crunch (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
15 reps
-
1B
Push Up (Weighted)
5
25 reps
-
1C
Dip (Weighted)
5
15 reps
-
1D
Squat (Bodyweight)
5
25 reps
-
1E
Hanging Toes To Bar
5
10 reps
-
1F
Jump Rope
5
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
4
12 reps
-
1B
Lateral Raise (Dumbbell)
4
12 reps
-
1C
Front Raise
4
12 reps
-
2
One Arm Lateral Raise (Cable)
4
15 reps
-
3
21s (EZ Bar)
4
21 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Push Up
3
-
6
Plank
3
1 mins
-
7
Russian Twist
2
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2
25 reps
-
3
Abs Crunch (Bodyweight)
2
50 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Preacher Curl (Barbell)
3
15 reps
-
7
Overhead Press (Barbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
10 reps
-
9
Cable Crossover
2
1
10 reps
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
2
Stretching
1
30 mins
-
Week 1
1 / 14 Weeks
Day 1
1
Push Up (Weighted)
4 Sets
25 Reps
-
2
Dip (Weighted)
4 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Walk
1 Set
10 mins
-
Day 2
1
Pull-Up (Weighted)
5 Sets
-
2
Dumbbell Row
4 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Face Pull
3 Sets
20 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
6
Dead Hang
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
1 Set
12 Reps
-
-
2
Walking Lunge (Dumbbell)
4 Sets
20 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Abs Crunch (Bodyweight)
1 Set
-
6
Reverse Abs Crunch (Bodyweight)
1 Set
-
Day 6
1
Stair Climber
1 Set
30 mins
-
2
Reverse Abs Crunch (Bodyweight)
2 Sets
25 Reps
-
3
Abs Crunch (Bodyweight)
2 Sets
50 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
5
Wrist Curls
3 Sets
15 Reps
-
6
Preacher Curl (Barbell)
3 Sets
15 Reps
-
7
Overhead Press (Barbell)
3 Sets
10 Reps
-
8
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
9
Cable Crossover
2 Sets
1 Set
10 Reps
-
-
Day 7
1
Walk
1 Set
60 mins
-
2
Stretching
1 Set
30 mins
-
Day 4
1A
Pull-Up (Weighted)
5 Sets
15 Reps
-
1B
Push Up (Weighted)
5 Sets
25 Reps
-
1C
Dip (Weighted)
5 Sets
15 Reps
-
1D
Squat (Bodyweight)
5 Sets
25 Reps
-
1E
Hanging Toes To Bar
5 Sets
10 Reps
-
1F
Jump Rope
5 Sets
15 mins
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Day 5
1A
Arnold Press
4 Sets
12 Reps
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1B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
1C
Front Raise
4 Sets
12 Reps
-
2
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
-
3
21s (EZ Bar)
4 Sets
21 Reps
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4
Skull Crusher (Dumbbell)
4 Sets
15 Reps
-
5
Push Up
3 Sets
-
6
Plank
3 Sets
1 mins
-
7
Russian Twist
2 Sets
25 Reps
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