Program Description
5-day-per-week split routine that includes dedicated days for every muscle group, ensuring optimal recovery (at least 48 hours between training the same muscle). Each workout remains under 25 minutes, including warm-ups and rest periods, and provides 10 total sets per muscle group per week to stimulate hypertrophy based on recent meta-analyses on training volume. This program is tailored to address right or left side dominance by incorporating unilateral movements.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout20 minutes
- CreatedFeb 23, 2025 03:29
- Last EditedFeb 24, 2025 04:34
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Shoulder Banded Stretch Routine
1
1 mins
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
2
10-15 reps
-
5
Bench Press (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
4
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
1
10-15 reps
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Shoulder Banded Stretch Routine
1
1 mins
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
2
10-15 reps
-
5
Bench Press (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
4
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
1
10-15 reps
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Shoulder Banded Stretch Routine
1
1 mins
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
2
10-15 reps
-
5
Bench Press (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
4
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
1
10-15 reps
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Shoulder Banded Stretch Routine
1
1 mins
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
2
10-15 reps
-
5
Bench Press (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
4
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Dynamic Chest Stretch
1
1 mins
-
4
Push Up
1
10-15 reps
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Bird Dog
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
2
3-8 reps
5-8 reps
-
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Bird Dog
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
2
3-8 reps
5-8 reps
-
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Bird Dog
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
2
3-8 reps
5-8 reps
-
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Bird Dog
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
2
3-8 reps
5-8 reps
-
-
5
Hip Thrust (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
2
8-10 reps
-
5
Lying Leg Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
2
8-10 reps
-
5
Lying Leg Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
2
8-10 reps
-
5
Lying Leg Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
2
8-10 reps
-
5
Lying Leg Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
2
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
2
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
2
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
2
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Iron Neck Shoulder Band
2
10 reps
-
4
Lu Raise
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5
Hanging Leg Raise
2
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Iron Neck Shoulder Band
2
10 reps
-
4
Lu Raise
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5
Hanging Leg Raise
2
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Iron Neck Shoulder Band
2
10 reps
-
4
Lu Raise
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5
Hanging Leg Raise
2
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
2
8-10 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Iron Neck Shoulder Band
2
10 reps
-
4
Lu Raise
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Wrist Curls
3
10-12 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5
Hanging Leg Raise
2
10 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
10-12 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Leg Swing1 Set
1 mins
-
2
Figure 4 Leg Pickups1 Set
1 mins
-
3
Jump Squat2 Sets
10-15 Reps
-
4
Goblet Squat3 Sets
8-10 Reps
-
Day 4
1
Dynamic Shoulder Routine1 Set
2 mins
-
2
Upper Body Stretches1 Set
2 mins
-
3
Overhead Press (Dumbbell)3 Sets
8-10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
-
Day 1
1
Arm Circle1 Set
1 mins
-
2
Shoulder Banded Stretch Routine1 Set
1 mins
-
3
Dynamic Chest Stretch1 Set
1 mins
-
4
Push Up2 Sets
10-15 Reps
-
5
Bench Press (Barbell)3 Sets
8-10 Reps
-
Day 5
1
Upper Body Warmup Routine1 Set
2 mins
-
2
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
3
Dip (Bodyweight)2 Sets
8-10 Reps
-
Day 2
1
Hip Circles1 Set
1 mins
-
2
Superman1 Set
10 Reps
-
3
Dynamic Lat Stretch1 Set
1 mins
-
4
Wide Grip Pull-Up1 Set
1 Set
3-8 Reps
5-8 Reps
-
-
5
Lat Pulldown3 Sets
8-12 Reps
-