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BoostcampPNG

60 day hell

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Program Description

To get fat people in functioning shape in 60 days. 100 reps a day per exercise at least. 100 reps are broken in to 10-12 every hour. No days off. 60 days. At day thirty the program changes now with more ability come great responsibility. Give it hell. Also I’m drinking only protein shakes as my meals for the 60 days. I have rival whey $100 for 141 serving black bag soft sever flavor. I’ll be drinking at least 2 scoops of protein with water 4 times a day. No meals only protein.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 08:24
  • Last Edited
    Feb 25, 2025 12:11

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
10
10 reps
-
2
Bicep Curl (Dumbbell)
10
12 reps
-
3
Incline Tricep Extension (Dumbbell)
10
12 reps
-
4
Wall Push UPS
10
12 reps
-
5
Shrug (Dumbbell)
10
12 reps
-
6
Calf Raise (Bodyweight)
10
10 reps
-
7
Hip Thrust (Bodyweight)
10
12 reps
-
8
Arnold Press
10
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-
Day 2
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-
Day 3
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-
Day 4
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-
Day 5
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-
Day 6
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-
Day 7
1
Squat (Bodyweight)
10 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
10 Sets
12 Reps
-
3
Incline Tricep Extension (Dumbbell)
10 Sets
12 Reps
-
4
Wall Push UPS
10 Sets
12 Reps
-
5
Shrug (Dumbbell)
10 Sets
12 Reps
-
6
Calf Raise (Bodyweight)
10 Sets
10 Reps
-
7
Hip Thrust (Bodyweight)
10 Sets
12 Reps
-
8
Arnold Press
10 Sets
12 Reps
-