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ChatGPT

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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 25, 2025 04:41

Summary

Embark on an 18-week journey with the ChatGPT program, designed to elevate your strength and sculpt your physique through a balanced 4-day weekly routine. This comprehensive plan combines essential compound movements like the Goblet Squat and Bench Press with targeted exercises for every major muscle group. You’ll build endurance and power while mastering proper form, ensuring you maximize your results. Get ready to challenge yourself and transform your fitness game!
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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
-