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RP Full Body Workout
by Andrew B.
7 athletes joined
Program Description
Quick full body workout for people with limited time. Taken from Dr. Mike of Renaissance Periodization.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
At Home
Program Length
12 weeks
Time Per Workout
30 minutes
Created
May 07, 2024 06:05
Last Edited
Jun 17, 2024 10:40
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Week 1
1 / 12 Weeks
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9