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Big Boy Jitler

by Charlie Sin
3 athletes joined

Program Description

Get Jitler to big boi status

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2024 07:19
  • Last Edited
    May 25, 2024 07:48
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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
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
2
Romanian Deadlift (Dumbbell)
3
10 reps
3
Standing Calf Raise
5
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Standing Pullover (Cable)
3
10 reps
4
Bent Over Row (Dumbbell)
3
10 reps
5
Incline Curl (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Squat (Dumbbell)
3
10 reps
3
Pallof Press
3
10 reps
4
Goblet Squat
3
10 reps
5
Standing Calf Raise
4
10 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Side Plank
3
1 mins
8
Lying Leg Raise
1
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
2
Arnold Press
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Shrug (Dumbbell)
3
10 reps
5
Dip (Bodyweight)
3
AMRAP
6
Pull-Up (Bodyweight)
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
2
Deadlift (Barbell)
1
1+ reps
3
Bench Press (Barbell)
1
1+ reps
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Standing Calf Raise
5 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 4
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Squat (Dumbbell)
3 Sets
10 Reps
3
Pallof Press
3 Sets
10 Reps
4
Goblet Squat
3 Sets
10 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Side Plank
3 Sets
1 mins
8
Lying Leg Raise
1 Set
AMRAP
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
AMRAP
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
1 Set
1+ Reps
2
Deadlift (Barbell)
1 Set
1+ Reps
3
Bench Press (Barbell)
1 Set
1+ Reps