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Matt’s Custom Special

by Matt C.

Program Description

Unfussy, a bit above basic ABCD 4-day upper/lower that’s worked well for me when staggered over 4 week in a 3-day split. I’m in my 40s, very tight on time and have been running this as a home morning workout, squeezing it in at around the 40 minute mark. Translates well to a gym, homebodies will need dumbbells which go up to the heavier side. Basic progression, short to medium rep ranges and low set numbers with short rest periods, you have to be confident and comfortable you can judge how close to failure you are as last sets should be at your limit. If you have more time, absolutely do increase sets on all by one to two. I would!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 14, 2025 09:37
  • Last Edited
    Dec 06, 2025 09:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Front Delts
10.2%
Quadriceps
9.5%
Glutes
8.8%
Hamstrings
8.8%
Abs
8%
Chest
8%
Biceps
6.2%
Middle Delts
5.3%
Calves
4.8%
Upper Back
4.6%
Forearms
3.6%
Adductors
3.2%
Lats
2.9%
Lower Back
2.4%
Rear Delts
2.1%
Abductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
5-12 reps
-
2
Partial Incline Press (Dumbbell)
2
5-12 reps
-
3
Arnold Press
2
5-12 reps
-
4
Lateral Raise (Dumbbell)
3
5-12 reps
-
5A
Skull Crusher (Dumbbell)
3
12+ reps
-
5B
Hammer Curl (Dumbbell)
3
12+ reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
5-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-12 reps
-
4
Dumbbell lateral lunge
2
5-12 reps
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
5-12 reps
-
2
Pull-Up (Bodyweight)
2
5-12 reps
-
3
Chest Fly (Dumbbell)
2
5-12 reps
-
4
Lying Reverse Fly
2
5-12 reps
-
5
Incline Bench Press (Dumbbell)
3
5-12 reps
-
6A
Bicep Curl (Dumbbell)
3
5-12 reps
-
6B
Dumbbell French Press
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
5-12 reps
-
2
Deadlift (Dumbbell)
2
5-12 reps
-
3
Standing Calf Raise
2
5-1 reps
-
4
Lunge (Dumbbell)
2
5-12 reps
-
5
Sit Up
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Dumbbell)
2 Sets
5-12 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
5-12 Reps
-
3
Standing Calf Raise
2 Sets
5-12 Reps
-
4
Dumbbell lateral lunge
2 Sets
5-12 Reps
-
5
Lying Leg Raise
3 Sets
AMRAP
-
Day 3
1
Overhead Press (Dumbbell)
2 Sets
5-12 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
5-12 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
5-12 Reps
-
4
Lying Reverse Fly
2 Sets
5-12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
5-12 Reps
-
6A
Bicep Curl (Dumbbell)
3 Sets
5-12 Reps
-
6B
Dumbbell French Press
3 Sets
5-12 Reps
-
Day 4
1
Front Squat (Dumbbell)
2 Sets
5-12 Reps
-
2
Deadlift (Dumbbell)
2 Sets
5-12 Reps
-
3
Standing Calf Raise
2 Sets
5-1 Reps
-
4
Lunge (Dumbbell)
2 Sets
5-12 Reps
-
5
Sit Up
3 Sets
AMRAP
-
Day 1
1
Bent Over Row (Dumbbell)
2 Sets
5-12 Reps
-
2
Partial Incline Press (Dumbbell)
2 Sets
5-12 Reps
-
3
Arnold Press
2 Sets
5-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
5-12 Reps
-
5A
Skull Crusher (Dumbbell)
3 Sets
12+ Reps
-
5B
Hammer Curl (Dumbbell)
3 Sets
12+ Reps
-
6
Push Up
3 Sets
AMRAP
-