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Program Description

Full body muscle gain.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2025 04:24
  • Last Edited
    Jun 24, 2025 01:04
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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
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Push Up
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Side Plank
3
12 mins
-
5
Plank
3
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Push Up
1 Set
3 Reps
-
Day 2
1
Goblet Squat
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
6
Lying Leg Raise
3 Sets
15 Reps
-
Day 3
1
Dumbbell Row
3 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Concentration Curl
3 Sets
10 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 4
1
Step-Up (Weighted)
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Side Plank
3 Sets
12 mins
-
5
Plank
3 Sets
12 mins
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-