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6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core

by Guy
269 athletes joined
5.0
(1 rating)

Program Description

The purpose of this 6-day bodybuilding resistance training program is to provide an effective and efficient workout regimen that utilizes only dumbbells and barbells to foster muscle growth and strength quickly. Designed for dedicated individuals seeking to optimize their fitness, this program focuses on the best exercises that promote functional strength and muscle hypertrophy without exhaustion and unnecessary fatigue and without the need for cables or complex equipment. Each workout is strategically crafted to target specific muscle groups, allowing for adequate recovery while maintaining high intensity 6 days a week. By following this program, trainees will maximize their gains, improve their overall physique, and develop a sustainable approach to resistance training. Monday- Push day Tuesday- Pull day Wednesday- Abs day Thursday- Legs day Friday- Shoulders day Saturday- Core day *For a less vigorous process you can turn this program to a asynchronous program (not aligned with the weekdays) by taking a rest day after every two training days before resuming the program in order to allow for more physical and mental recovery. Another great recommendation is to merge legs and shoulders into one day of Lower/Upper Body Supersets! -The program was recently updated to include progression over the weeks, starting from week 5 onwards, rejoin for updated workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 08:14
  • Last Edited
    Feb 21, 2025 06:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Lying Tricep Extension (Barbell)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
7
Tricep Extension (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 8.5
2
Barbell Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
4
10 reps
20 reps
-
-
2
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
3
Oblique Crunch
4
20 reps
-
4
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Landmine Twist
1
2
20 reps
20 reps
RPE 7.5
RPE 8
6
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
7
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
4
10 reps
20 reps
-
-
2
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
3
Oblique Crunch
4
20 reps
-
4
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Landmine Twist
1
2
20 reps
20 reps
RPE 7.5
RPE 8
6
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
7
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
4
10 reps
20 reps
-
-
2
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
3
Oblique Crunch
4
20 reps
-
4
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Landmine Twist
1
2
20 reps
20 reps
RPE 7.5
RPE 8
6
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
7
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
4
10 reps
20 reps
-
-
2
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
3
Oblique Crunch
4
20 reps
-
4
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Landmine Twist
1
2
20 reps
20 reps
RPE 7.5
RPE 8
6
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
7
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
-
2
Sit Up
1
4
10 reps
20 reps
-
-
3
Lying Leg Raise
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Oblique Crunch
4
20 reps
-
5
Decline Crunch (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Side Bend (Dumbbell)
1
-
7
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
8
Hanging Toes To Bar
1
2
10 reps
5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Calf Raise (Bodyweight)
2
12 reps
RPE 6.5
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Calf Raise (Bodyweight)
2
12 reps
RPE 6.5
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Calf Raise (Bodyweight)
2
12 reps
RPE 6.5
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Calf Raise (Bodyweight)
2
12 reps
RPE 6.5
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 7.5
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Clean Deadlift
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Single Leg Calf Raise
2
-
6
Standing Calf Raise
2
12 reps
RPE 7
7
Power Clean
1
1
3 reps
2 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
RPE 8
3
Lying Rear Lateral Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Arnold Press
3
10 reps
RPE 8
7
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Plank
2
0.5-1 mins
-
3
Side Plank
2
0.5-1 mins
-
4
Dynamic Side Plank
2
10-20 reps
-
5
Bent Leg Raise
2
10-20 reps
-
6
Dead Hang
1
1
0.5-1 mins
0.5-1.5 mins
-
-
Week 1
1 / 12 Weeks
Day 3
1
Sit Up
1 Set
4 Sets
10 Reps
20 Reps
-
-
2
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
14 Reps
16 Reps
-
-
-
-
3
Oblique Crunch
4 Sets
20 Reps
-
4
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@8
@8.5
5
Landmine Twist
1 Set
2 Sets
20 Reps
20 Reps
@7.5
@8
6
Hanging Leg Raise
1 Set
2 Sets
10 Reps
8 Reps
-
-
7
Hanging Toes To Bar
1 Set
2 Sets
10 Reps
5 Reps
-
-
Day 6
1
Stretching
1 Set
5-10 mins
-
2
Plank
2 Sets
0.5-1 mins
-
3
Side Plank
2 Sets
0.5-1 mins
-
4
Dynamic Side Plank
2 Sets
10-20 Reps
-
5
Bent Leg Raise
2 Sets
10-20 Reps
-
6
Dead Hang
1 Set
1 Set
0.5-1 mins
0.5-1.5 mins
-
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@6
@7
@8
2
Front Raise
3 Sets
10 Reps
@8
3
Lying Rear Lateral Raise
3 Sets
10 Reps
@8
4
Lying Side Lateral Raise
3 Sets
10 Reps
@8
5
Upright Row (Barbell)
3 Sets
10 Reps
@8
6
Arnold Press
3 Sets
10 Reps
@8
7
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
6
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@9.5
7
Lying Tricep Extension (Barbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9
Day 4
1
Lunge (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@7.5
2
Step-Up (Weighted)
3 Sets
12 Reps
@8
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Clean Deadlift
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@8
@8.5
@9
5
Calf Raise (Bodyweight)
2 Sets
12 Reps
@6.5
6
Standing Calf Raise
2 Sets
12 Reps
@7
7
Power Clean
1 Set
1 Set
3 Reps
2 Reps
@9
@10
Day 2
1
Dumbbell Row
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@8.5
2
Barbell Row
3 Sets
10 Reps
@8
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
6 Reps
@9
@10
6
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Вика МаерAge 28, Woman
4 months ago
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
🔥🔥🔥