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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
    Jul 19, 2025 02:34
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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
-