Program Description
For people with limited equipment to have a balanced and varied program that targets every muscle.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 02, 2024 05:17
- Last EditedJan 01, 2025 03:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)3 Sets
4-8 Reps
-
1B
Dumbbell Bench Pullover3 Sets
6-10 Reps
-
2A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2B
Upright Row (Dumbbell)3 Sets
10-15 Reps
-
2C
French Press3 Sets
6-10 Reps
-
3A
Push Up3 Sets
AMRAP
-
3B
Lying Leg Raise3 Sets
AMRAP
-
3C
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
Day 2
1A
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
-
1B
Sit Up3 Sets
AMRAP
-
1C
Calf Raise (Bodyweight)3 Sets
10-20 Reps
-
2A
Goblet Squat3 Sets
6-10 Reps
-
2B
Neck Curl3 Sets
10-25 Reps
@6
2C
Neck Extension3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Chin-Up (Bodyweight)3 Sets
AMRAP
-
1C
Skull Crusher3 Sets
8-12 Reps
-
2A
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
2C
Sit Up3 Sets
AMRAP
-
3A
Push Up3 Sets
AMRAP
-
3B
Wrist Curls3 Sets
10-15 Reps
-
3C
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3D
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
Day 4
1A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
-
1B
Seated Calf Raise3 Sets
10-20 Reps
-
2A
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
2B
Neck Curl3 Sets
10-25 Reps
-
2C
Lying Leg Raise3 Sets
AMRAP
-
Day 5
1A
Alternating Dumbbell Curl3 Sets
6-10 Reps
-
1B
French Press3 Sets
6-10 Reps
-
1C
Single Arm Row (Dumbbell)3 Sets
6-10 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Dumbbell Bench Pullover3 Sets
8-12 Reps
-
2C
Hammer Curl3 Sets
6-10 Reps
-
3A
Ring Push Up3 Sets
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
-
3C
Sit Up3 Sets
AMRAP
-
Day 6
1A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
-
1B
Sit Up3 Sets
AMRAP
-
1C
Standing Calf Raise3 Sets
10-20 Reps
-
2A
Stiff Leg Deadlift (Dumbbell)3 Sets
4-8 Reps
-
2B
Sissy Squat3 Sets
AMRAP
-