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!

Muscle Engagement

Front

Back

MuscleSet

Chest

15.2%

Front Delts

11.3%

Triceps

10.6%

Abs

9.9%

Glutes

8.6%

Biceps

7.3%

Middle Delts

6.6%

Quadriceps

6.6%

Upper Back

5.3%

Hamstrings

5.3%

Lower Back

Lats

3.3%

Calves

3.3%

Forearms

Rear Delts

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Dumbbell)

12 reps

RPE 10

Push Up

12 reps

RPE 10

Decline Bench Press (Dumbbell)

12 reps

RPE 10

Incline Chest Fly (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Shoulder Abduction And Rotation

12 reps

RPE 6

Side Lying - External Rotation

12 reps

RPE 6

Lateral Raise (Dumbbell)

12 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Day 1

Bench Press (Dumbbell)

12 reps

RPE 10

Push Up

12 reps

RPE 10

Decline Bench Press (Dumbbell)

12 reps

RPE 10

Incline Chest Fly (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Shoulder Abduction And Rotation

12 reps

RPE 6

Side Lying - External Rotation

12 reps

RPE 6

Lateral Raise (Dumbbell)

12 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Day 1

Bench Press (Dumbbell)

12 reps

RPE 10

Push Up

12 reps

RPE 10

Decline Bench Press (Dumbbell)

12 reps

RPE 10

Incline Chest Fly (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Shoulder Abduction And Rotation

12 reps

RPE 6

Side Lying - External Rotation

12 reps

RPE 6

Lateral Raise (Dumbbell)

12 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Day 1

Bench Press (Dumbbell)

12 reps

RPE 10

Push Up

12 reps

RPE 10

Decline Bench Press (Dumbbell)

12 reps

RPE 10

Incline Chest Fly (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Shoulder Abduction And Rotation

12 reps

RPE 6

Side Lying - External Rotation

12 reps

RPE 6

Lateral Raise (Dumbbell)

12 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Day 1

Bench Press (Dumbbell)

12 reps

RPE 10

Push Up

12 reps

RPE 10

Decline Bench Press (Dumbbell)

12 reps

RPE 10

Incline Chest Fly (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Shoulder Abduction And Rotation

12 reps

RPE 6

Side Lying - External Rotation

12 reps

RPE 6

Lateral Raise (Dumbbell)

12 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Day 2

Bird Dog Row

12 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 10

Bicep Curl (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Incline Curl (Dumbbell)

12 reps

RPE 10

Hammer Curl

12 reps

RPE 10

Drag Curls - Long Head

12 reps

RPE 10

Strick Curl

12 reps

RPE 10

Day 2

Bird Dog Row

12 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 10

Bicep Curl (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Incline Curl (Dumbbell)

12 reps

RPE 10

Hammer Curl

12 reps

RPE 10

Drag Curls - Long Head

12 reps

RPE 10

Strick Curl

12 reps

RPE 10

Day 2

Bird Dog Row

12 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 10

Bicep Curl (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Incline Curl (Dumbbell)

12 reps

RPE 10

Hammer Curl

12 reps

RPE 10

Drag Curls - Long Head

12 reps

RPE 10

Strick Curl

12 reps

RPE 10

Day 2

Bird Dog Row

12 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 10

Bicep Curl (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Incline Curl (Dumbbell)

12 reps

RPE 10

Hammer Curl

12 reps

RPE 10

Drag Curls - Long Head

12 reps

RPE 10

Strick Curl

12 reps

RPE 10

Day 2

Bird Dog Row

12 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 10

Bicep Curl (Dumbbell)

12 reps

RPE 10

Decline Crunch

12 reps

RPE 10

Incline Curl (Dumbbell)

12 reps

RPE 10

Hammer Curl

12 reps

RPE 10

Drag Curls - Long Head

12 reps

RPE 10

Strick Curl

12 reps

RPE 10

Day 3

Skull Crusher (Dumbbell)

12 reps

RPE 10

Close Grip Bench Press (Bumbbells)

12 reps

RPE 10

Front Squat (Dumbbell)

12 reps

RPE 10

Bulgarian Split Squat (Bodyweight)

12 reps

RPE 10

Glute Bridge (Dumbbell)

12 reps

RPE 10

Hanging Leg Raise

12 reps

RPE 10

Standing Calf Raise

12 reps

RPE 10

Shrug (Dumbbell)

12 reps

RPE 10

Day 3

Skull Crusher (Dumbbell)

12 reps

RPE 10

Close Grip Bench Press (Bumbbells)

12 reps

RPE 10

Front Squat (Dumbbell)

12 reps

RPE 10

Bulgarian Split Squat (Bodyweight)

12 reps

RPE 10

Glute Bridge (Dumbbell)

12 reps

RPE 10

Hanging Leg Raise

12 reps

RPE 10

Standing Calf Raise

12 reps

RPE 10

Shrug (Dumbbell)

12 reps

RPE 10

Day 3

Skull Crusher (Dumbbell)

12 reps

RPE 10

Close Grip Bench Press (Bumbbells)

12 reps

RPE 10

Front Squat (Dumbbell)

12 reps

RPE 10

Bulgarian Split Squat (Bodyweight)

12 reps

RPE 10

Glute Bridge (Dumbbell)

12 reps

RPE 10

Hanging Leg Raise

12 reps

RPE 10

Standing Calf Raise

12 reps

RPE 10

Shrug (Dumbbell)

12 reps

RPE 10

Day 3

Skull Crusher (Dumbbell)

12 reps

RPE 10

Close Grip Bench Press (Bumbbells)

12 reps

RPE 10

Front Squat (Dumbbell)

12 reps

RPE 10

Bulgarian Split Squat (Bodyweight)

12 reps

RPE 10

Glute Bridge (Dumbbell)

12 reps

RPE 10

Hanging Leg Raise

12 reps

RPE 10

Standing Calf Raise

12 reps

RPE 10

Shrug (Dumbbell)

12 reps

RPE 10

Day 3

Skull Crusher (Dumbbell)

12 reps

RPE 10

Close Grip Bench Press (Bumbbells)

12 reps

RPE 10

Front Squat (Dumbbell)

12 reps

RPE 10

Bulgarian Split Squat (Bodyweight)

12 reps

RPE 10

Glute Bridge (Dumbbell)

12 reps

RPE 10

Hanging Leg Raise

12 reps

RPE 10

Standing Calf Raise

12 reps

RPE 10

Shrug (Dumbbell)

12 reps

RPE 10

Day 1

Bench Press (Dumbbell)

3 Sets

12 Reps

@10

Push Up

3 Sets

12 Reps

@10

Decline Bench Press (Dumbbell)

3 Sets

12 Reps

@10

Incline Chest Fly (Dumbbell)

3 Sets

12 Reps

@10

Decline Crunch

3 Sets

12 Reps

@10

Shoulder Abduction And Rotation

3 Sets

12 Reps

Side Lying - External Rotation

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

@10

Upright Row (Dumbbell)

3 Sets

12 Reps

@10

Day 2

Bird Dog Row

3 Sets

12 Reps

Pullover (Dumbbell)

3 Sets

12 Reps

@10

Bicep Curl (Dumbbell)

3 Sets

12 Reps

@10

Decline Crunch

3 Sets

12 Reps

@10

Incline Curl (Dumbbell)

3 Sets

12 Reps

@10

Hammer Curl

3 Sets

12 Reps

@10

Drag Curls - Long Head

3 Sets

12 Reps

@10

Strick Curl

3 Sets

12 Reps

@10

Day 3

Skull Crusher (Dumbbell)

3 Sets

12 Reps

@10

Close Grip Bench Press (Bumbbells)

3 Sets

12 Reps

@10

Front Squat (Dumbbell)

3 Sets

12 Reps

@10

Bulgarian Split Squat (Bodyweight)

3 Sets

12 Reps

@10

Glute Bridge (Dumbbell)

3 Sets

12 Reps

@10

Hanging Leg Raise

3 Sets

12 Reps

@10

Standing Calf Raise

3 Sets

12 Reps

@10

Shrug (Dumbbell)

3 Sets

12 Reps

@10