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BoostcampPNG

Dumbbell Only, Full Body, 3x Week

by Bhavin S.

Program Description

Transform your physique with this comprehensive 18-week program designed exclusively for dumbbell training. Targeting your entire body, this routine is structured for five days a week, ensuring balanced muscle engagement and optimal recovery. Each session is crafted to build strength, enhance endurance, and sculpt your physique, making it perfect for lifters of all levels. Embrace the simplicity and effectiveness of dumbbells to unlock your full potential!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2026 04:41
  • Last Edited
    Mar 12, 2026 04:42
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Hamstrings
11.8%
Abs
11.8%
Quadriceps
10.5%
Triceps
7.9%
Biceps
7.2%
Lats
6.6%
Middle Delts
6.6%
Upper Back
5.3%
Front Delts
3.9%
Forearms
3.9%
Lower Back
3.3%
Calves
2.6%
Adductors
2%
Chest
1.3%
Rear Delts
1.3%
Other
0.9%
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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
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
2A
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 8
2B
Goblet Squat
3
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
3B
Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4A
Pullover (Dumbbell)
2
8-10 reps
RPE 8
4B
Hip Thrust (Dumbbell)
2
8-10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5B
Standing Calf Raise
2
12-15 reps
RPE 8
6A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7B
Tricep Kickback
2
10-12 reps
RPE 8
8A
Plank
2
1 mins
-
8B
Suitcase Carry
2
0.5 mins
-
Week 1
1 / 18 Weeks
Day 1
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2B
Goblet Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3B
Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4A
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4B
Hip Thrust (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7B
Tricep Kickback
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
8A
Plank
1 Set
1 Set
1 mins
1 mins
-
-
8B
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 2
1
Walk
1 Set
30 mins
-
Day 3
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2B
Goblet Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3B
Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4A
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4B
Hip Thrust (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7B
Tricep Kickback
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
8A
Plank
1 Set
1 Set
1 mins
1 mins
-
-
8B
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 4
1
Walk
1 Set
30 mins
-
Day 5
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
1B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2B
Goblet Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3B
Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4A
Pullover (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4B
Hip Thrust (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7B
Tricep Kickback
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
8A
Plank
1 Set
1 Set
1 mins
1 mins
-
-
8B
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
-
-