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BoostcampPNG

God loves you

by Jesse Ibanez
1 athletes joined

Program Description

Strong caveman strong together Guh Death Sara’s Anger Caveman get more energy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 11, 2025 01:12
  • Last Edited
    Feb 11, 2025 05:37
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Dumbbell)
3
10 reps
-
5B
Lying Reverse Fly
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
9 reps
-
3
Pullover (Dumbbell)
3
9 reps
-
4
Bent Over Row (Dumbbell)
3
9 reps
-
5A
Bicep Curl (Dumbbell)
3
11 reps
-
5B
Lying Reverse Fly
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
5 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6 reps
-
2
Back Extension (Weighted)
3
9 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Pendlay Row
3
8 reps
-
5A
Rear Delt Fly (Dumbbell)
3
12 reps
-
5B
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
-
2
Chest Fly (Dumbbell)
3
11 reps
-
3
Pull-Up (Bodyweight)
3
9 reps
-
4
Pendlay Row
3
9 reps
-
5A
Rear Delt Fly (Dumbbell)
3
13 reps
-
5B
Skull Crusher (Dumbbell)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Extension (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5A
Abs Crunch (Weighted)
3
15 reps
-
5B
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
9 reps
-
3
Leg Extension (Dumbbell)
3
11 reps
-
4
Lying Leg Curl
3
11 reps
-
5A
Abs Crunch (Weighted)
3
16 reps
-
5B
Standing Calf Raise
3
13 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Pullover (Dumbbell)
3 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
5A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5B
Lying Reverse Fly
3 Sets
12 Reps
-
Day 2
1
Squat (Dumbbell)
3 Sets
5 Reps
-
2
Back Extension (Weighted)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5A
Abs Crunch (Weighted)
3 Sets
15 Reps
-
5B
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Overhead Press (Dumbbell)
3 Sets
5 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Pendlay Row
3 Sets
8 Reps
-
5A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5B
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Front Squat (Dumbbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Leg Extension (Dumbbell)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5A
Abs Crunch (Weighted)
3 Sets
15 Reps
-
5B
Standing Calf Raise
3 Sets
12 Reps
-