Program Description
This program is supposed to be fun. It is less geared towards strength and more towards hypertrophy for general fitness and healthy muscles. Every set goes to failure. Every week adds 1 set to an individual exercise.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMay 04, 2024 03:36
- Last EditedJun 18, 2025 11:18
Summary
Unleash your inner Pokémon Trainer with this dynamic 12-week fitness program designed to sculpt your abs and glutes! Committing just three days a week, you'll engage in a series of targeted dumbbell exercises, including Reverse Lunges, Decline Crunches, and Glute Bridges, all aimed at building strength and definition. Each session focuses on maximizing your effort with AMRAP (As Many Reps As Possible) sets, ensuring you push your limits and track your progress. Get ready to level up your fitness game and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
14.3%
Hamstrings
13.5%
Abs
10.2%
Biceps
7.2%
Front Delts
6.3%
Triceps
5.3%
Middle Delts
5.2%
Calves
5%
Upper Back
4.4%
Chest
3.6%
Lats
3.5%
Lower Back
3.3%
Adductors
1.8%
Forearms
1.3%
