logo
BoostcampPNG

Kapkin's Program #1

by Kapkin
1 athletes joined
3.0
(1 rating)

Program Description

This is my first program. I am reusing training that my personal trainer gave me when i was younger and adapting it to a dumbbell only version.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 27, 2024 02:56
  • Last Edited
    Jun 17, 2025 02:23
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12 reps
RPE 10
1B
Push Up
3
12 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
Decline Crunch
3
12 reps
RPE 10
4A
Shoulder Abduction And Rotation
3
12 reps
RPE 6
4B
Side Lying - External Rotation
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12 reps
RPE 10
1B
Push Up
3
12 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
Decline Crunch
3
12 reps
RPE 10
4A
Shoulder Abduction And Rotation
3
12 reps
RPE 6
4B
Side Lying - External Rotation
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12 reps
RPE 10
1B
Push Up
3
12 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
Decline Crunch
3
12 reps
RPE 10
4A
Shoulder Abduction And Rotation
3
12 reps
RPE 6
4B
Side Lying - External Rotation
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12 reps
RPE 10
1B
Push Up
3
12 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
Decline Crunch
3
12 reps
RPE 10
4A
Shoulder Abduction And Rotation
3
12 reps
RPE 6
4B
Side Lying - External Rotation
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12 reps
RPE 10
1B
Push Up
3
12 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
3A
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
3B
Decline Crunch
3
12 reps
RPE 10
4A
Shoulder Abduction And Rotation
3
12 reps
RPE 6
4B
Side Lying - External Rotation
3
12 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
5B
Upright Row (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog Row
3
12 reps
RPE 7
1B
Pullover (Dumbbell)
3
12 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
2B
Decline Crunch
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Hammer Curl
3
12 reps
RPE 10
4B
Drag Curls - Long Head
3
12 reps
RPE 10
4C
Strick Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog Row
3
12 reps
RPE 7
1B
Pullover (Dumbbell)
3
12 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
2B
Decline Crunch
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Hammer Curl
3
12 reps
RPE 10
4B
Drag Curls - Long Head
3
12 reps
RPE 10
4C
Strick Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog Row
3
12 reps
RPE 7
1B
Pullover (Dumbbell)
3
12 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
2B
Decline Crunch
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Hammer Curl
3
12 reps
RPE 10
4B
Drag Curls - Long Head
3
12 reps
RPE 10
4C
Strick Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog Row
3
12 reps
RPE 7
1B
Pullover (Dumbbell)
3
12 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
2B
Decline Crunch
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Hammer Curl
3
12 reps
RPE 10
4B
Drag Curls - Long Head
3
12 reps
RPE 10
4C
Strick Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bird Dog Row
3
12 reps
RPE 7
1B
Pullover (Dumbbell)
3
12 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
2B
Decline Crunch
3
12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Hammer Curl
3
12 reps
RPE 10
4B
Drag Curls - Long Head
3
12 reps
RPE 10
4C
Strick Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
1B
Close Grip Bench Press (Bumbbells)
3
12 reps
RPE 10
2A
Front Squat (Dumbbell)
3
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 10
3A
Glute Bridge (Dumbbell)
3
12 reps
RPE 10
3B
Hanging Leg Raise
3
12 reps
RPE 10
4A
Standing Calf Raise
3
12 reps
RPE 10
4B
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
1B
Close Grip Bench Press (Bumbbells)
3
12 reps
RPE 10
2A
Front Squat (Dumbbell)
3
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 10
3A
Glute Bridge (Dumbbell)
3
12 reps
RPE 10
3B
Hanging Leg Raise
3
12 reps
RPE 10
4A
Standing Calf Raise
3
12 reps
RPE 10
4B
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
1B
Close Grip Bench Press (Bumbbells)
3
12 reps
RPE 10
2A
Front Squat (Dumbbell)
3
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 10
3A
Glute Bridge (Dumbbell)
3
12 reps
RPE 10
3B
Hanging Leg Raise
3
12 reps
RPE 10
4A
Standing Calf Raise
3
12 reps
RPE 10
4B
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
1B
Close Grip Bench Press (Bumbbells)
3
12 reps
RPE 10
2A
Front Squat (Dumbbell)
3
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 10
3A
Glute Bridge (Dumbbell)
3
12 reps
RPE 10
3B
Hanging Leg Raise
3
12 reps
RPE 10
4A
Standing Calf Raise
3
12 reps
RPE 10
4B
Shrug (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
1B
Close Grip Bench Press (Bumbbells)
3
12 reps
RPE 10
2A
Front Squat (Dumbbell)
3
12 reps
RPE 10
2B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 10
3A
Glute Bridge (Dumbbell)
3
12 reps
RPE 10
3B
Hanging Leg Raise
3
12 reps
RPE 10
4A
Standing Calf Raise
3
12 reps
RPE 10
4B
Shrug (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
12 Reps
@10
1B
Push Up
3 Sets
12 Reps
@10
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3A
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
3B
Decline Crunch
3 Sets
12 Reps
@10
4A
Shoulder Abduction And Rotation
3 Sets
12 Reps
@6
4B
Side Lying - External Rotation
3 Sets
12 Reps
@6
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5B
Upright Row (Dumbbell)
3 Sets
12 Reps
@10
Day 2
1A
Bird Dog Row
3 Sets
12 Reps
@7
1B
Pullover (Dumbbell)
3 Sets
12 Reps
@10
2A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
2B
Decline Crunch
3 Sets
12 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4A
Hammer Curl
3 Sets
12 Reps
@10
4B
Drag Curls - Long Head
3 Sets
12 Reps
@10
4C
Strick Curl
3 Sets
12 Reps
@10
Day 3
1A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@10
1B
Close Grip Bench Press (Bumbbells)
3 Sets
12 Reps
@10
2A
Front Squat (Dumbbell)
3 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
@10
3A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@10
3B
Hanging Leg Raise
3 Sets
12 Reps
@10
4A
Standing Calf Raise
3 Sets
12 Reps
@10
4B
Shrug (Dumbbell)
3 Sets
12 Reps
@10