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12 Week Transformation

by Nick C.
1 athletes joined

Program Description

Intermediate muscle building program for use with home gym equipment such as dumbbells, resistance bands, and a bench.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2025 09:01
  • Last Edited
    Jun 18, 2025 08:41

Summary

Embark on a transformative journey with the **12 Week Transformation** program, designed to sculpt your physique and boost your strength over 12 weeks. Committing to six days a week, you'll engage in targeted workouts that focus on different muscle groups, including chest, triceps, back, and biceps, using a mix of dumbbells and bodyweight exercises. Each session includes dynamic supersets to maximize muscle engagement and promote fat loss, ensuring you stay challenged and motivated throughout your fitness journey. Get ready to redefine your limits and achieve the results you've always wanted!
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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
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2A
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
3A
Push Up
3 Sets
25 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Lying Leg Raise
3 Sets
20 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
8
Plank
3 Sets
1 mins
-
Day 2
1A
Dumbbell Row
4 Sets
12 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
3A
Lat Pulldown (Band)
4 Sets
12 Reps
-
4A
Seated Row (Cable)
4 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Lying Leg Raise
3 Sets
15 Reps
-
8
Russian Twist
3 Sets
20 Reps
-
9
Plank
3 Sets
1 mins
-
Day 3
1A
Squat (Dumbbell)
4 Sets
12 Reps
-
2A
Lunge (Dumbbell)
4 Sets
12 Reps
-
3A
Step-Up (Weighted)
4 Sets
12 Reps
-
4A
Leg Extension (Banded)
4 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
8
Bicycle Crunch
3 Sets
15 Reps
-
9
Side Plank
3 Sets
0.5 mins
-
Day 4
1A
Overhead Press (Dumbbell)
4 Sets
12 Reps
-
2A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3A
Front Raise
3 Sets
12 Reps
-
4A
Reverse Dumbbell Fly
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
15 Reps
-
6
Lying Leg Raise
3 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
8
Bicycle Crunch
3 Sets
20 Reps
-
Day 5
1A
Deadlift (Dumbbell)
4 Sets
12 Reps
-
2A
Push Up
4 Sets
20 Reps
-
3A
Squat to Press (Dumbbell)
3 Sets
12 Reps
-
4A
Mountain Climber
3 Sets
25 Reps
-
5
Burpee
3 Sets
15 Reps
-
6
Plank
3 Sets
1 mins
-
7
Russian Twist
3 Sets
20 Reps
-
8
Hanging Leg Raise
3 Sets
15 Reps
-
9
Mountain Climber
3 Sets
20 Reps
-
Day 6
1
Lying Leg Raise
4 Sets
15 Reps
-
2
Russian Twist
4 Sets
20 Reps
-
3
Mountain Climber
3 Sets
20 Reps
-
4
Flutter Kick
3 Sets
20 Reps
-
5
Side Plank
3 Sets
0.5 mins
-
6
Cardio
1 Set
30 mins
-
7
Stretching
1 Set
10 mins
-