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BoostcampPNG

Full Body Balance

by Wes J.

Program Description

Basic full body workout program.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 02, 2024 09:47
  • Last Edited
    Jun 18, 2025 10:11

Summary

Unlock your full potential with the Full Body Balance program, a comprehensive 12-week journey designed to enhance strength, stability, and overall fitness. Committing just 7 days a week, you'll engage in a variety of exercises targeting all major muscle groups, from core-strengthening moves like Lying Leg Raises and Bicycle Crunches to powerful lifts such as Barbell Squats and Dumbbell Bench Presses. This program is perfect for anyone looking to build a balanced physique while improving their functional strength—ideal for your garage gym setup. Get ready to transform your body and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
25 reps
RPE 7
2
Ab Wheel
2
12 reps
RPE 8
3
Side Bend (Dumbbell)
2
15 reps
RPE 8
4
Squat (Barbell)
3
12 reps
RPE 7
5
Bench Press (Barbell)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
9A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 8.5
2
Hollow Rock
2
1 mins
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Upright Row (Dumbbell)
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
10 reps
RPE 7
7
Standing Calf Raise
5
20 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
2
24 reps
RPE 7
2
Abs Crunch (Bodyweight)
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Raise
2 Sets
25 Reps
@7
2
Ab Wheel
2 Sets
12 Reps
@8
3
Side Bend (Dumbbell)
2 Sets
15 Reps
@8
4
Squat (Barbell)
3 Sets
12 Reps
@7
5
Bench Press (Barbell)
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
7
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
9A
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Bicycle Crunch
2 Sets
24 Reps
@7
2
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Cardio
1 Set
20 mins
-
Day 5
1
Lying Leg Raise
2 Sets
25 Reps
@7
2
Ab Wheel
2 Sets
12 Reps
@8
3
Side Bend (Dumbbell)
2 Sets
15 Reps
@8
4
Squat (Barbell)
3 Sets
12 Reps
@7
5
Bench Press (Barbell)
3 Sets
12 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
7
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
9A
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Plank
2 Sets
1 mins
@8.5
2
Hollow Rock
2 Sets
1 mins
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
5
Upright Row (Dumbbell)
3 Sets
12 Reps
@7
6
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
7
Standing Calf Raise
5 Sets
20 Reps
@7
Day 6
1
Plank
2 Sets
1 mins
@8.5
2
Hollow Rock
2 Sets
1 mins
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
5
Upright Row (Dumbbell)
3 Sets
12 Reps
@7
6
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
7
Standing Calf Raise
5 Sets
20 Reps
@7
Day 7
1
Bicycle Crunch
2 Sets
24 Reps
@7
2
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
7A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7