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Dumbbell PPL with Compound

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Program Description

Full body dumbell PPL that includes compound exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 18, 2025 12:39
  • Last Edited
    Aug 31, 2025 12:41

Summary

Unleash your strength with the Dumbbell PPL with Compound program, a comprehensive 12-week journey designed for those ready to elevate their training. This 6-day-per-week plan focuses on push, pull, and leg movements, integrating compound exercises to maximize muscle engagement and growth. Each session combines bodyweight and dumbbell exercises, ensuring you build strength and endurance effectively. Get ready to transform your physique and push your limits with this structured and dynamic approach to fitness!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Triceps
9.9%
Front Delts
9.5%
Glutes
9.1%
Middle Delts
9%
Upper Back
8%
Biceps
8%
Chest
7.3%
Abs
7.3%
Lats
6.4%
Hamstrings
6.1%
Rear Delts
2.9%
Forearms
2.5%
Lower Back
2.2%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Squat to Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Halo with Chop
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Upright Row (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Forward/Reverse Lunge Combo
3
8-12 reps
-
3
Goblet March
3
0.5 mins
-
4
Farmer's Walk (Weighted)
3
0.5 mins
-
5
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Push Up
3
20 reps
-
3
Half-Kneeling Curl And Press
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
5-10 reps
-
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Plank
3
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
4 Sets
20 Reps
-
2
Squat to Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
French Press
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Dip (Bodyweight)
3 Sets
20 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
-
2
Halo with Chop
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
4
Upright Row (Dumbbell)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
Day 3
1
Goblet Squat
4 Sets
8-12 Reps
-
2
Forward/Reverse Lunge Combo
3 Sets
8-12 Reps
-
3
Goblet March
3 Sets
0.5 mins
-
4
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
5
Plank
3 Sets
0.5 mins
-
Day 4
1
Arnold Press
4 Sets
8-12 Reps
-
2
Push Up
3 Sets
20 Reps
-
3
Half-Kneeling Curl And Press
3 Sets
8-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Kettlebell Clean and Press
5 Sets
5-10 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 6
1
Front Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Side Plank
3 Sets
0.5 mins
-