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New Year - New Me

by Edim

Program Description

Kickstart your fitness journey with the "New Year - New Me" program, a comprehensive 18-week training plan designed to sculpt your chest and arms. With 18 dedicated workouts, this program focuses on key exercises like the Barbell Bench Press and Dumbbell Fly, ensuring you build strength and muscle effectively. Each session is structured to push your limits while allowing for recovery, helping you achieve noticeable results. Get ready to transform your physique and embrace a healthier, stronger you!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2026 02:15
  • Last Edited
    Feb 06, 2026 03:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
21.2%
Chest
16%
Front Delts
14.3%
Lats
14%
Biceps
12.5%
Upper Back
11.1%
Forearms
4.5%
Rear Delts
3.3%
Hamstrings
0.8%
Quadriceps
0.7%
Glutes
0.7%
Middle Delts
0.4%
Abs
0.3%
Adductors
0.1%
Lower Back
0.1%
Abductors
0.1%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
6-10 reps
-
2
Barbell Row
4
6-10 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Dip (Weighted)
4
6-10 reps
-
6
French Press
3
8-12 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Leg Press
4
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Overhead Press (Barbell)
4
5-8 reps
-
6
Lateral Raise (Dumbbell)
4
12-20 reps
-
7
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
Day 3
No exercises added to this day
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Fly (Dumbbell)
4 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Underhand Lat Pulldown
4 Sets
6-10 Reps
-
2
Barbell Row
4 Sets
6-10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Straight Arm Pulldown
3 Sets
12-15 Reps
-
5
Dip (Weighted)
4 Sets
6-10 Reps
-
6
French Press
3 Sets
8-12 Reps
-
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
-
3
Leg Press
4 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Overhead Press (Barbell)
4 Sets
5-8 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-