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3 Day Full Body + 1 Day Arms + 1 Day Abs

by L30N .

Program Description

The purpose of this workout is to build overall strength and muscle definition through comprehensive full-body training while targeting specific muscle groups—arms and abs—for enhanced tone, symmetry, and functional performance. It balances foundational compound movements with focused isolation to maximize results in strength, endurance, and aesthetics.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2024 06:05
  • Last Edited
    Dec 26, 2024 03:45
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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
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5+ reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-16 reps
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Rear Delt Row
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Chest Fly (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Push Up
3
AMRAP
-
5
Lying Leg Curl
3
8-12 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
2 mins
-
2
Abs Crunch (Bodyweight)
1
100 reps
-
3
Side Plank
2
2 mins
-
4
Scissor Kicks
2
100 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Rear Delt Row
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
8-12 Reps
-
6
Chest Fly (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
4
Push Up
3 Sets
AMRAP
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Upright Row (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 5
1
Plank
2 Sets
2 mins
-
2
Abs Crunch (Bodyweight)
1 Set
100 Reps
-
3
Side Plank
2 Sets
2 mins
-
4
Scissor Kicks
2 Sets
100 Reps
-
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
-
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
-