logo
BoostcampPNG

Hypertrophy/Cardio program

by Rafael T.

Program Description

Program made to balance hypertrophy and cardio workouts, I made this based on my own conditions and equipment

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 14, 2025 04:09
  • Last Edited
    Nov 14, 2025 04:58
Muscle Engagement
Front
Back
MuscleSet
Abs
20.1%
Triceps
12.5%
Upper Back
10.3%
Biceps
8.8%
Front Delts
8.4%
Chest
7.7%
Lats
6.3%
Middle Delts
5.8%
Quadriceps
5.1%
Glutes
4.8%
Hamstrings
3.3%
Other
1.6%
Calves
1.6%
Rear Delts
1.1%
Lower Back
1.1%
Forearms
1%
Adductors
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Bench Press (Dumbbell)
4
14 reps
-
5
Bent Over Row (Dumbbell)
4
10 reps
-
6
Deficit Push Up
3
12 reps
-
7
Bent Over Row (Barbell, Paused)
3
12 reps
-
8
Pullover (Dumbbell)
3
14 reps
-
9
Shrug (Dumbbell)
3
14 reps
-
10
Rear Delt Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Pullover (Dumbbell)
4
14 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Pec Fly (Dumbbell)
3
12 reps
-
7
Archer Push Up
3
15 reps
-
8
Dumbbell Row
3
14 reps
-
9
Bench Press (Dumbbell)
4
15 reps
-
10
Inverted Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Bench Press (Dumbbell)
4
14 reps
-
5
Bent Over Row (Dumbbell)
4
10 reps
-
6
Deficit Push Up
3
12 reps
-
7
Bent Over Row (Barbell, Paused)
3
12 reps
-
8
Pullover (Dumbbell)
3
14 reps
-
9
Shrug (Dumbbell)
3
14 reps
-
10
Rear Delt Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Pullover (Dumbbell)
4
14 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Pec Fly (Dumbbell)
3
12 reps
-
7
Archer Push Up
3
15 reps
-
8
Dumbbell Row
3
14 reps
-
9
Bench Press (Dumbbell)
4
15 reps
-
10
Inverted Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Bench Press (Dumbbell)
4
14 reps
-
5
Bent Over Row (Dumbbell)
4
10 reps
-
6
Deficit Push Up
3
12 reps
-
7
Bent Over Row (Barbell, Paused)
3
12 reps
-
8
Pullover (Dumbbell)
3
14 reps
-
9
Shrug (Dumbbell)
3
14 reps
-
10
Rear Delt Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Pullover (Dumbbell)
4
14 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Pec Fly (Dumbbell)
3
12 reps
-
7
Archer Push Up
3
15 reps
-
8
Dumbbell Row
3
14 reps
-
9
Bench Press (Dumbbell)
4
15 reps
-
10
Inverted Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Bench Press (Dumbbell)
4
14 reps
-
5
Bent Over Row (Dumbbell)
4
10 reps
-
6
Deficit Push Up
3
12 reps
-
7
Bent Over Row (Barbell, Paused)
3
12 reps
-
8
Pullover (Dumbbell)
3
14 reps
-
9
Shrug (Dumbbell)
3
14 reps
-
10
Rear Delt Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Pullover (Dumbbell)
4
14 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Pec Fly (Dumbbell)
3
12 reps
-
7
Archer Push Up
3
15 reps
-
8
Dumbbell Row
3
14 reps
-
9
Bench Press (Dumbbell)
4
15 reps
-
10
Inverted Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Bench Press (Dumbbell)
4
14 reps
-
5
Bent Over Row (Dumbbell)
4
10 reps
-
6
Deficit Push Up
3
12 reps
-
7
Bent Over Row (Barbell, Paused)
3
12 reps
-
8
Pullover (Dumbbell)
3
14 reps
-
9
Shrug (Dumbbell)
3
14 reps
-
10
Rear Delt Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Pullover (Dumbbell)
4
14 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Pec Fly (Dumbbell)
3
12 reps
-
7
Archer Push Up
3
15 reps
-
8
Dumbbell Row
3
14 reps
-
9
Bench Press (Dumbbell)
4
15 reps
-
10
Inverted Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Bench Press (Dumbbell)
4
14 reps
-
5
Bent Over Row (Dumbbell)
4
10 reps
-
6
Deficit Push Up
3
12 reps
-
7
Bent Over Row (Barbell, Paused)
3
12 reps
-
8
Pullover (Dumbbell)
3
14 reps
-
9
Shrug (Dumbbell)
3
14 reps
-
10
Rear Delt Row
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
14 reps
-
2
Inverted Row
2
10 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Pullover (Dumbbell)
4
14 reps
-
5
Bent Over Row (Barbell)
4
12 reps
-
6
Pec Fly (Dumbbell)
3
12 reps
-
7
Archer Push Up
3
15 reps
-
8
Dumbbell Row
3
14 reps
-
9
Bench Press (Dumbbell)
4
15 reps
-
10
Inverted Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
French Press
4
14 reps
-
5
Alternating Dumbbell Curl
4
16 reps
-
6
Tricep Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
16 reps
-
9
Concentration Curl
3
10 reps
-
10
Tricep Pushdown (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
Skull Crusher (Dumbbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
14 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Kickback
3
15 reps
-
9
Alternating Dumbbell Curl
3
15 reps
-
10
Concentration Curl
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
French Press
4
14 reps
-
5
Alternating Dumbbell Curl
4
16 reps
-
6
Tricep Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
16 reps
-
9
Concentration Curl
3
10 reps
-
10
Tricep Pushdown (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
Skull Crusher (Dumbbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
14 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Kickback
3
15 reps
-
9
Alternating Dumbbell Curl
3
15 reps
-
10
Concentration Curl
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
French Press
4
14 reps
-
5
Alternating Dumbbell Curl
4
16 reps
-
6
Tricep Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
16 reps
-
9
Concentration Curl
3
10 reps
-
10
Tricep Pushdown (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
Skull Crusher (Dumbbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
14 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Kickback
3
15 reps
-
9
Alternating Dumbbell Curl
3
15 reps
-
10
Concentration Curl
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
French Press
4
14 reps
-
5
Alternating Dumbbell Curl
4
16 reps
-
6
Tricep Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
16 reps
-
9
Concentration Curl
3
10 reps
-
10
Tricep Pushdown (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
Skull Crusher (Dumbbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
14 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Kickback
3
15 reps
-
9
Alternating Dumbbell Curl
3
15 reps
-
10
Concentration Curl
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
French Press
4
14 reps
-
5
Alternating Dumbbell Curl
4
16 reps
-
6
Tricep Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
16 reps
-
9
Concentration Curl
3
10 reps
-
10
Tricep Pushdown (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
Skull Crusher (Dumbbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
14 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Kickback
3
15 reps
-
9
Alternating Dumbbell Curl
3
15 reps
-
10
Concentration Curl
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
French Press
4
14 reps
-
5
Alternating Dumbbell Curl
4
16 reps
-
6
Tricep Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Dumbbell)
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
16 reps
-
9
Concentration Curl
3
10 reps
-
10
Tricep Pushdown (Cable)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Push Up
2
15 reps
-
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Bicycle Crunch
3
20 reps
-
4
Skull Crusher (Dumbbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
14 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Kickback
3
15 reps
-
9
Alternating Dumbbell Curl
3
15 reps
-
10
Concentration Curl
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Split Squat (Bodyweight)
3
14 reps
-
5
Arnold Press
4
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Deadlift (Dumbbell)
4
10 reps
-
5
Arnold Press
4
14 reps
-
6
Split Squat (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Front Raise
3
14 reps
-
9
Upright Row (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Split Squat (Bodyweight)
3
14 reps
-
5
Arnold Press
4
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Deadlift (Dumbbell)
4
10 reps
-
5
Arnold Press
4
14 reps
-
6
Split Squat (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Front Raise
3
14 reps
-
9
Upright Row (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Split Squat (Bodyweight)
3
14 reps
-
5
Arnold Press
4
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Deadlift (Dumbbell)
4
10 reps
-
5
Arnold Press
4
14 reps
-
6
Split Squat (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Front Raise
3
14 reps
-
9
Upright Row (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Split Squat (Bodyweight)
3
14 reps
-
5
Arnold Press
4
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Deadlift (Dumbbell)
4
10 reps
-
5
Arnold Press
4
14 reps
-
6
Split Squat (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Front Raise
3
14 reps
-
9
Upright Row (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Split Squat (Bodyweight)
3
14 reps
-
5
Arnold Press
4
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Deadlift (Dumbbell)
4
10 reps
-
5
Arnold Press
4
14 reps
-
6
Split Squat (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Front Raise
3
14 reps
-
9
Upright Row (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Split Squat (Bodyweight)
3
14 reps
-
5
Arnold Press
4
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Standing Shoulder Press (Dumbbell)
2
6 reps
-
3
Abs Crunch (Weighted)
3
18 reps
-
4
Deadlift (Dumbbell)
4
10 reps
-
5
Arnold Press
4
14 reps
-
6
Split Squat (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
12 reps
-
8
Front Raise
3
14 reps
-
9
Upright Row (Dumbbell)
3
12 reps
-
10
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
18 reps
-
3
Russian Twist (Dumbbell)
3
18 reps
-
4
Plank
3
30-45 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
2 Sets
14 Reps
-
2
Inverted Row
2 Sets
10 Reps
-
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
4
Bench Press (Dumbbell)
4 Sets
14 Reps
-
5
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
6
Deficit Push Up
3 Sets
12 Reps
-
7
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
-
8
Pullover (Dumbbell)
3 Sets
14 Reps
-
9
Shrug (Dumbbell)
3 Sets
14 Reps
-
10
Rear Delt Row
3 Sets
15 Reps
-
Day 2
1
Run
1 Set
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
18 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
18 Reps
-
4
Plank
3 Sets
30-45 secs
-
Day 3
1
Narrow Push Up
2 Sets
15 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
3
Bicycle Crunch
3 Sets
20 Reps
-
4
French Press
4 Sets
14 Reps
-
5
Alternating Dumbbell Curl
4 Sets
16 Reps
-
6
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
7
Tricep Extension (Dumbbell)
3 Sets
14 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
16 Reps
-
9
Concentration Curl
3 Sets
10 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
14 Reps
-
Day 4
1
Run
1 Set
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
18 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
18 Reps
-
4
Plank
3 Sets
30-45 secs
-
Day 5
1
Squat (Bodyweight)
2 Sets
15 Reps
-
2
Standing Shoulder Press (Dumbbell)
2 Sets
6 Reps
-
3
Abs Crunch (Weighted)
3 Sets
18 Reps
-
4
Split Squat (Bodyweight)
3 Sets
14 Reps
-
5
Arnold Press
4 Sets
12 Reps
-
6
Lunge (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
10
Standing Calf Raise
3 Sets
20 Reps
-
Day 6
1
Run
1 Set
30-40 mins
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
18 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
18 Reps
-
4
Plank
3 Sets
30-45 secs
-