Program Description
A simple workout with dumbbell, bars plates bench, for leg extension and leg curl a "Monkey Feet" is needed. done in a small room in an apartment, specially for intermediate. Bar for pull up and bar for dips also required.
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedNov 26, 2025 06:43
- Last EditedNov 26, 2025 07:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
13%
Chest
11.5%
Upper Back
10.5%
Lats
8.9%
Quadriceps
8.1%
Biceps
6.1%
Middle Delts
6.1%
Glutes
6.1%
Hamstrings
5.5%
Abs
4.3%
Adductors
2%
Calves
2%
Forearms
0.6%
Rear Delts
0.6%
Lower Back
0.4%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Front Raise
3
-
4
Leg Extension
3
-
5
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
3
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Reverse Lunge (Dumbbell)
2
-
3
Single-Leg Leg Curl
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
-
2
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Thrust (Barbell)
2
-
3
Standing Calf Raise
2
-
4
Incline Bench Press (Dumbbell)
3
-
5
Bent Over Row (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Chest Supported Row (Dumbbell)3 Sets
-
3
Front Raise3 Sets
-
4
Leg Extension3 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
Day 2
1
Pull-Up (Bodyweight)2 Sets
-
2
Dip (Bodyweight)2 Sets
-
3
Hanging Leg Raise2 Sets
-
Day 3
1
Standing Shoulder Press (Dumbbell)3 Sets
-
2
Reverse Lunge (Dumbbell)2 Sets
-
3
Single-Leg Leg Curl2 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
-
5
Lying Tricep Extension (Barbell)3 Sets
-
Day 4
1
Chin-Up (Bodyweight)2 Sets
-
2
Dip (Bodyweight)2 Sets
-
Day 5
1
Squat (Paused)3 Sets
-
2
Hip Thrust (Barbell)2 Sets
-
3
Standing Calf Raise2 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
-
5
Bent Over Row (Dumbbell)3 Sets
-
6
Lateral Raise (Dumbbell)3 Sets
-