Program Description
Intermediate muscle building program for use with home gym equipment such as dumbbells, resistance bands, and a bench.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 07, 2025 09:01
- Last EditedJan 07, 2025 09:44
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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
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
2A
Chest Fly (Dumbbell)
4
12 reps
-
3A
Push Up
3
25 reps
-
4A
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Lying Leg Raise
3
20 reps
-
7
Bicycle Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
12 reps
-
2
Single Arm Row (Dumbbell)
4
12 reps
-
3A
Lat Pulldown (Band)
4
12 reps
-
4A
Seated Row (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Russian Twist
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
12 reps
-
2A
Lunge (Dumbbell)
4
12 reps
-
3A
Step-Up (Weighted)
4
12 reps
-
4A
Leg Extension (Banded)
4
12 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Bicycle Crunch
3
15 reps
-
9
Side Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
12 reps
-
2A
Lateral Raise (Dumbbell)
4
12 reps
-
3A
Front Raise
3
12 reps
-
4A
Reverse Dumbbell Fly
3
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
4
12 reps
-
2A
Push Up
4
20 reps
-
3A
Squat to Press (Dumbbell)
3
12 reps
-
4A
Mountain Climber
3
25 reps
-
5
Burpee
3
15 reps
-
6
Plank
3
1 mins
-
7
Russian Twist
3
20 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Mountain Climber
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
15 reps
-
2
Russian Twist
4
20 reps
-
3
Mountain Climber
3
20 reps
-
4
Flutter Kick
3
20 reps
-
5
Side Plank
3
0.5 mins
-
6
Cardio
1
30 mins
-
7
Stretching
1
10 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)4 Sets
12 Reps
-
2A
Chest Fly (Dumbbell)4 Sets
12 Reps
-
3A
Push Up3 Sets
25 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
-
6
Lying Leg Raise3 Sets
20 Reps
-
7
Bicycle Crunch3 Sets
20 Reps
-
8
Plank3 Sets
1 mins
-
Day 2
1A
Dumbbell Row4 Sets
12 Reps
-
2
Single Arm Row (Dumbbell)4 Sets
12 Reps
-
3A
Lat Pulldown (Band)4 Sets
12 Reps
-
4A
Seated Row (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6
Hammer Curl3 Sets
12 Reps
-
7
Lying Leg Raise3 Sets
15 Reps
-
8
Russian Twist3 Sets
20 Reps
-
9
Plank3 Sets
1 mins
-
Day 3
1A
Squat (Dumbbell)4 Sets
12 Reps
-
2A
Lunge (Dumbbell)4 Sets
12 Reps
-
3A
Step-Up (Weighted)4 Sets
12 Reps
-
4A
Leg Extension (Banded)4 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
-
6
Standing Calf Raise4 Sets
15 Reps
-
7
Hanging Leg Raise3 Sets
15 Reps
-
8
Bicycle Crunch3 Sets
15 Reps
-
9
Side Plank3 Sets
0.5 mins
-
Day 4
1A
Overhead Press (Dumbbell)4 Sets
12 Reps
-
2A
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
3A
Front Raise3 Sets
12 Reps
-
4A
Reverse Dumbbell Fly3 Sets
12 Reps
-
5
Shrug (Dumbbell)3 Sets
15 Reps
-
6
Lying Leg Raise3 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)3 Sets
20 Reps
-
8
Bicycle Crunch3 Sets
20 Reps
-
Day 5
1A
Deadlift (Dumbbell)4 Sets
12 Reps
-
2A
Push Up4 Sets
20 Reps
-
3A
Squat to Press (Dumbbell)3 Sets
12 Reps
-
4A
Mountain Climber3 Sets
25 Reps
-
5
Burpee3 Sets
15 Reps
-
6
Plank3 Sets
1 mins
-
7
Russian Twist3 Sets
20 Reps
-
8
Hanging Leg Raise3 Sets
15 Reps
-
9
Mountain Climber3 Sets
20 Reps
-
Day 6
1
Lying Leg Raise4 Sets
15 Reps
-
2
Russian Twist4 Sets
20 Reps
-
3
Mountain Climber3 Sets
20 Reps
-
4
Flutter Kick3 Sets
20 Reps
-
5
Side Plank3 Sets
0.5 mins
-
6
Cardio1 Set
30 mins
-
7
Stretching1 Set
10 mins
-