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BoostcampPNG

JBravo 12-week Office Workout

by J Bachmann

Program Description

Workout at the office to augment your gym program off days.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Women's, Bodyweight Fitness, Muscle
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2026 07:05
  • Last Edited
    Mar 18, 2026 12:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Front Delts
14.7%
Abs
12.8%
Middle Delts
10.1%
Upper Back
10.1%
Chest
9.2%
Biceps
6.4%
Lats
5.5%
Rear Delts
3.7%
Glutes
3.7%
Hamstrings
1.8%
Lower Back
1.8%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
2
12 reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
-
2B
Dip (Bodyweight)
2
15 reps
-
3A
Dragon Lunges
2
12 reps
-
3B
Deficit Push Up
3
15 reps
RPE 10
4A
Neutral Grip Incline Dumbbell Press
3
12 reps
-
4B
Glute Bridge Hold
2
8 reps
-
5A
Hip Adductors
3
15 reps
-
5B
Bent Over Row (Kettlebell)
3
12 reps
-
6A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7A
Plank with Shoulder Taps
3
12 reps
-
7B
Oblique Crunch
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Kettlebell Halo
2 Sets
12 Reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
-
2B
Dip (Bodyweight)
2 Sets
15 Reps
-
3A
Dragon Lunges
2 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
15 Reps
@10
4A
Neutral Grip Incline Dumbbell Press
3 Sets
12 Reps
-
4B
Glute Bridge Hold
2 Sets
8 Reps
-
5A
Hip Adductors
3 Sets
15 Reps
-
5B
Bent Over Row (Kettlebell)
3 Sets
12 Reps
-
6A
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
6B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7A
Plank with Shoulder Taps
3 Sets
12 Reps
-
7B
Oblique Crunch
2 Sets
20 Reps
-
Day 2
1
Kettlebell Halo
2 Sets
12 Reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
-
2B
Dip (Bodyweight)
2 Sets
15 Reps
-
3A
Dragon Lunges
2 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
15 Reps
@10
4A
Neutral Grip Incline Dumbbell Press
3 Sets
12 Reps
-
4B
Glute Bridge Hold
2 Sets
8 Reps
-
5A
Hip Adductors
3 Sets
15 Reps
-
5B
Bent Over Row (Kettlebell)
3 Sets
12 Reps
-
6A
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
6B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7A
Plank with Shoulder Taps
3 Sets
12 Reps
-
7B
Oblique Crunch
2 Sets
20 Reps
-
Day 3
1
Kettlebell Halo
2 Sets
12 Reps
-
2A
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
-
2B
Dip (Bodyweight)
2 Sets
15 Reps
-
3A
Dragon Lunges
2 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
15 Reps
@10
4A
Neutral Grip Incline Dumbbell Press
3 Sets
12 Reps
-
4B
Glute Bridge Hold
2 Sets
8 Reps
-
5A
Hip Adductors
3 Sets
15 Reps
-
5B
Bent Over Row (Kettlebell)
3 Sets
12 Reps
-
6A
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
6B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7A
Plank with Shoulder Taps
3 Sets
12 Reps
-
7B
Oblique Crunch
2 Sets
20 Reps
-