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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
    Jan 29, 2026 12:25

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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%
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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
-