Program Description
We doing full body twice a week. So push every set. Slow and form focused. Once achieve all reps (max number in range) on each set, increase weight to achieve (lower number in range).
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 05, 2026 07:22
- Last EditedFeb 06, 2026 03:03
Muscle Engagement
Front
Back
MuscleSet
Abs
13%
Quadriceps
10.4%
Hamstrings
10.4%
Glutes
9.1%
Upper Back
7.8%
Biceps
7.8%
Triceps
7.8%
Lats
5.2%
Forearms
5.2%
Middle Delts
3.9%
Front Delts
3.9%
Adductors
2.6%
Calves
2.6%
Cardio
2.6%
Chest
2.6%
Stretching
2.6%
Rear Delts
1.3%
Lower Back
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
6-8 reps
RPE 8
1B
Standing Calf Raise
3
15-20 reps
RPE 8
2A
Low Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8
5A
Sit Up
3
1 mins
RPE 8
5B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2A
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8
4A
Dead Bug
3
1 mins
RPE 8
4B
Single Arm Farmer Carry
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Goblet Squat1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
1B
Standing Calf Raise1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
2A
Low Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2B
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3A
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4B
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5A
Sit Up1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
5B
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
Day 2
1
Cardio1 Set
30 mins
-
Day 3
1
Cardio1 Set
30 mins
-
Day 4
1A
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
1B
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2A
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3B
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4A
Dead Bug1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
4B
Single Arm Farmer Carry1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
Day 5
1
Cardio1 Set
30 mins
-