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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 18, 2025 11:18

Summary

Kapkin's Program #1 is a dynamic 5-week training plan designed to sculpt your chest, shoulders, back, and biceps with just three sessions per week. Each workout incorporates effective supersets that maximize muscle engagement and promote growth, utilizing only dumbbells for a focused and efficient routine. Expect to build strength and definition through targeted exercises like the Decline Bench Press and Bird Dog Row, all while keeping your workouts fresh and challenging. Get ready to elevate your fitness game and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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