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General Health Program - Resistance

by Stephen C.

Program Description

Train at home with a pull-up bar, a couple adjustable dumbbells and bodyweight. Focus on time efficiency and consistency to drive progress during busy times. Pair with some conditioning for general health. All progression is double progression: 4×5-8 → add intensifier(s) → 4x5-8 → increase load, etc. Keep rest times to 60 seconds. PUSH-UP PROGRESSION Standard → Add tempo (3-0-3) → Add pause (3-2-3) → Deficit → Add tempo (3-0-3) → Add pause (3-2-3) → Feet elevated → etc. PULL-UP / CHIN-UP PROGRESSION Bodyweight → Add dead-hang pause (1-1-1) → Add slow eccentric (1-1-3) → Increase load and repeat RFESS / SPLIT SQUAT PROGRESSION Load fixed → Add slower eccentrics (3-0-1) → Add bottom pause (3-2-1) → Increase load and repeat DB RDL PROGRESSION Load fixed → Add slow eccentric (3 4-0-1) → Add mid-shin pause (4-2-1) → Increase load and repeat

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 12, 2025 01:54
  • Last Edited
    Dec 13, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Upper Back
20.5%
Lats
18.6%
Biceps
13%
Calves
9.9%
Glutes
6.2%
Hamstrings
6.2%
Lower Back
6.2%
Abs
6.2%
Rear Delts
5.6%
Middle Delts
3.7%
Front Delts
1.9%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
4-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo RDL (Dumbbell)
5
5-8 reps
RPE 8-9
2
Long-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 8-9
3
Standing Calf Raise
4
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Short-Stride RFESS (Dumbbell)
6
5-8 reps
RPE 8-9
2
Standing Calf Raise
4
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
5
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
5
5-8 reps
RPE 8-9
2
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Bodyweight)
5 Sets
4-8 Reps
@8-9
1B
Tempo Push Up (Bodyweight)
5 Sets
5-8 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@10
Day 3
1A
Bent Over Row (Dumbbell)
5 Sets
5-8 Reps
@8-9
1B
Tempo Push Up (Bodyweight)
5 Sets
5-8 Reps
@8-9
2
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Short-Stride RFESS (Dumbbell)
6 Sets
5-8 Reps
@8-9
2
Standing Calf Raise
4 Sets
12-20 Reps
@10
Day 5
1A
Chin-Up (Bodyweight)
5 Sets
5-8 Reps
@8-9
1B
Tempo Push Up (Bodyweight)
5 Sets
5-8 Reps
@8-9
2
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 2
1
Tempo RDL (Dumbbell)
5 Sets
5-8 Reps
@8-9
2
Long-Stride RFESS (Dumbbell)
4 Sets
5-8 Reps
@8-9
3
Standing Calf Raise
4 Sets
12-20 Reps
@10