Program Description
Get ripped, bitch! 3 sets, 90 seconds rest between sets. Appreciate there’s not much flexibility on load but aim for approaching failure, so 1-2 reps left in the tank.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 03, 2024 08:26
- Last EditedAug 15, 2024 08:41
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
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat3 Sets
8-12 Reps
2
Push Up3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
4
Dumbbell Row3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
7
Tricep Extension (Cable)3 Sets
10-15 Reps
8
Sit Up3 Sets
AMRAP
Day 2
1
Goblet Squat3 Sets
8-12 Reps
2
Push Up3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
4
Dumbbell Row3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
7
Tricep Extension (Cable)3 Sets
10-15 Reps
8
Sit Up3 Sets
AMRAP