5.0
(1 rating)
Program Description
This beginner friendly program is designed to build strength and increase mobility. These workouts will enhance aerial activities.
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 19, 2024 12:53
- Last EditedNov 09, 2024 08:30
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Front Raise
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
6 reps
-
6
Side Bend (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Back Extension
3
10-12 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Lunge (Dumbbell)
3
8-10 reps
-
6
Decline Crunch (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Tricep Rope Push Down (Cable)
3
8-10 reps
-
3
Hammer Curl
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Wrist Curls
3
1 mins
-
6
Hanging Leg Raise
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-10 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Russian Twist
3
15-20 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Shrug (Dumbbell)3 Sets
8-10 Reps
-
2
Lat Pulldown3 Sets
8-10 Reps
-
3
Back Extension3 Sets
10-12 Reps
-
4
Seated Row (Cable)3 Sets
8-10 Reps
-
5
Pullover (Dumbbell)3 Sets
8 Reps
-
6
Dead Hang3 Sets
1 mins
-
Day 3
1
Goblet Squat3 Sets
10-12 Reps
-
2
Lying Leg Curl3 Sets
8-10 Reps
-
3
Leg Extension3 Sets
8-10 Reps
-
4
Seated Calf Raise3 Sets
8-10 Reps
-
5
Lunge (Dumbbell)3 Sets
8-10 Reps
-
6
Decline Crunch (Weighted)3 Sets
8-10 Reps
-
Day 1
1
Push Up (Knees)3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
-
3
Chest Fly (Machine)3 Sets
8-10 Reps
-
4
Front Raise3 Sets
8-10 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
6 Reps
-
6
Side Bend (Dumbbell)3 Sets
6 Reps
-
Day 4
1
Reverse Bicep Curl (Dumbbell)3 Sets
8-10 Reps
-
2
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
-
3
Hammer Curl3 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
5
Wrist Curls3 Sets
1 mins
-
6
Hanging Leg Raise3 Sets
6-8 Reps
-
Day 5
1
Face Pull3 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)3 Sets
8-10 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
8-10 Reps
-
4
Bench Press (Dumbbell)3 Sets
8-10 Reps
-
5
Russian Twist3 Sets
15-20 Reps
-
6
Plank3 Sets
1 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Boostcamp UserAge 20, Man
5 months ago
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
This program was very easy to follow along with and helped me achieve my goals in aerial activities.