Program Description
**Beginner Buff Dudes** is an 8-week program designed specifically for those starting their fitness journey. With 5 days of training each week, this program focuses on building strength and endurance through a balanced mix of compound lifts and cardio sessions. Expect to tackle exercises like squats, deadlifts, and bench presses, complemented by targeted cardio workouts to boost your overall fitness. Each session is structured to progressively challenge your body, ensuring you develop both muscle and stamina. Get ready to transform into a stronger, more confident version of yourself!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedNov 09, 2025 02:44
- Last EditedNov 11, 2025 07:56
Muscle Engagement
Front
Back
MuscleSet
Abs
15.4%
Front Delts
11.1%
Triceps
10%
Upper Back
9.5%
Hamstrings
7.7%
Quadriceps
6.4%
Chest
6.4%
Biceps
5.9%
Glutes
5.4%
Lats
5.4%
Middle Delts
5.2%
Calves
3.6%
Forearms
2.9%
Rear Delts
1.6%
Lower Back
1.4%
Adductors
1.3%
Cardio
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
8 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 8
7A
Skull Crusher (EZ Bar)
2
10 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
8 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 8
7A
Skull Crusher (EZ Bar)
2
10 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
6 reps
RPE 8
1B
Standing Calf Raise
4
AMRAP
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Push Press (Dumbbell)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Chest Fly (Dumbbell)
2
8 reps
RPE 8
7A
Skull Crusher (EZ Bar)
2
8 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
6 reps
RPE 8
1B
Standing Calf Raise
4
AMRAP
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Push Press (Dumbbell)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Chest Fly (Dumbbell)
2
8 reps
RPE 8
7A
Skull Crusher (EZ Bar)
2
8 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
5 reps
RPE 8
4
Push Press (Dumbbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7A
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
7B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
5 reps
RPE 8
4
Push Press (Dumbbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7A
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
7B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
5 reps
RPE 8
4
Push Press (Dumbbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7A
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
7B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
5 reps
RPE 8
4
Push Press (Dumbbell)
5
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10 reps
RPE 8
7A
Skull Crusher (EZ Bar)
3
10 reps
RPE 8
7B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
3
8 reps
RPE 8
1B
Shrug (Dumbbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7A
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
3
8 reps
RPE 8
1B
Shrug (Dumbbell)
3
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
7A
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
6 reps
RPE 8
1B
Shrug (Dumbbell)
4
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
7A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
6 reps
RPE 8
1B
Shrug (Dumbbell)
4
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
5
Leg Extension
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
7A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
5 reps
RPE 8
1B
Shrug (Dumbbell)
5
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Lat Pulldown
5
5 reps
RPE 8
4
Shoulder Press (Machine)
5
5 reps
RPE 8
5
Leg Extension
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
5 reps
RPE 8
1B
Shrug (Dumbbell)
5
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Lat Pulldown
5
5 reps
RPE 8
4
Shoulder Press (Machine)
5
5 reps
RPE 8
5
Leg Extension
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
5 reps
RPE 8
1B
Shrug (Dumbbell)
5
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Lat Pulldown
5
5 reps
RPE 8
4
Shoulder Press (Machine)
5
5 reps
RPE 8
5
Leg Extension
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
5
5 reps
RPE 8
1B
Shrug (Dumbbell)
5
AMRAP
RPE 8
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Lat Pulldown
5
5 reps
RPE 8
4
Shoulder Press (Machine)
5
5 reps
RPE 8
5
Leg Extension
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Reverse Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Sit Up
3
AMRAP
RPE 10
2B
Lying Leg Raise
3
AMRAP
RPE 10
2C
Plank
3
AMRAP
RPE 10
2D
Russian Twist
3
AMRAP
RPE 10
3
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Single Arm Shoulder Press
3
10 reps
RPE 8
5
Leg Curl
2
10 reps
RPE 8
6
Front Raise
2
10 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
7B
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10 reps
RPE 8
1B
Standing Calf Raise
3
AMRAP
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Single Arm Shoulder Press
3
10 reps
RPE 8
5
Leg Curl
2
10 reps
RPE 8
6
Front Raise
2
10 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
7B
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
6 reps
RPE 8
1B
Standing Calf Raise
4
AMRAP
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Dip (Assisted)
4
8 reps
RPE 8
4
Single Arm Shoulder Press
4
8 reps
RPE 8
5
Leg Curl
2
8 reps
RPE 8
6
Front Raise
2
8 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
2
8 reps
RPE 8
7B
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
6 reps
RPE 8
1B
Standing Calf Raise
4
AMRAP
RPE 8
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Dip (Assisted)
4
8 reps
RPE 8
4
Single Arm Shoulder Press
4
8 reps
RPE 8
5
Leg Curl
2
8 reps
RPE 8
6
Front Raise
2
8 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
2
8 reps
RPE 8
7B
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
5
5 reps
RPE 8
1B
Standing Calf Raise
5
AMRAP
RPE 8
2
Seated Row (Cable)
5
5 reps
RPE 8
3
Dip (Assisted)
5
5 reps
RPE 8
4
Single Arm Shoulder Press
5
5 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7A
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Standing Calf Raise1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Push Press (Dumbbell) 1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Chest Fly (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8
7A
Skull Crusher (EZ Bar)1 Set
1 Set
10 Reps
10 Reps
@8
@8
7B
Hammer Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 2
1
Cardio1 Set
30 mins
-
2A
Sit Up3 Sets
AMRAP
@10
2B
Lying Leg Raise3 Sets
AMRAP
@10
2C
Plank3 Sets
AMRAP
@10
2D
Russian Twist3 Sets
AMRAP
@10
3
Single Arm Farmer Carry3 Sets
1 mins
@9
Day 3
1A
Deadlift (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Shrug (Dumbbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Leg Extension1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Rear Delt Fly (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8
7A
Bicep Curl (EZ Bar)1 Set
1 Set
10 Reps
10 Reps
@8
@8
7B
Reverse Tricep Pushdown (Cable)1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 4
1
Cardio1 Set
30 mins
-
2A
Sit Up3 Sets
AMRAP
@10
2B
Lying Leg Raise3 Sets
AMRAP
@10
2C
Plank3 Sets
AMRAP
@10
2D
Russian Twist3 Sets
AMRAP
@10
3
Single Arm Farmer Carry3 Sets
1 mins
@9
Day 5
1A
Goblet Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
1B
Standing Calf Raise1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
2
Seated Row (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Dip (Assisted)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Single Arm Shoulder Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Leg Curl1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Front Raise1 Set
1 Set
10 Reps
10 Reps
@8
@8
7A
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8
7B
Incline Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8