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BoostcampPNG

DB Strength & Hypertrophy

by Matthew W.

Program Description

Something for those of us with only dumbbells.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 10, 2025 10:36
  • Last Edited
    Aug 10, 2025 11:01
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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
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
4
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Overhead Extension (Dumbbell)
4
10-12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
2
Suitcase Squat
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
4
Reverse Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Chest Fly (Dumbbell)
4
10-12 reps
-
4
Bench Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Kickback
4
12-15 reps
-
7
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean & Press
4
5 reps
-
2
Suitcase Squat
4
8 reps
-
3
Deficit Push Up
4
8-12 reps
-
4
Snatch (Dumbbell)
4
6 reps
-
5
Suitcase Carry
4
1 mins
-
6
Lying Leg Raise
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
-
3
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
10-12 Reps
-
7
Hanging Leg Raise
4 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
-
2
Suitcase Squat
4 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
-
4
Reverse Lunge (Dumbbell)
4 Sets
8-10 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Arnold Press
4 Sets
8-10 Reps
-
3
Chest Fly (Dumbbell)
4 Sets
10-12 Reps
-
4
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
6
Tricep Kickback
4 Sets
12-15 Reps
-
7
Sit Up
4 Sets
AMRAP
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
8-10 Reps
-
3
Shrug (Dumbbell)
4 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
-
5
Hammer Curl
4 Sets
10-12 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-
7
Hanging Leg Raise
4 Sets
AMRAP
-
Day 5
1
Clean & Press
4 Sets
5 Reps
-
2
Suitcase Squat
4 Sets
8 Reps
-
3
Deficit Push Up
4 Sets
8-12 Reps
-
4
Snatch (Dumbbell)
4 Sets
6 Reps
-
5
Suitcase Carry
4 Sets
1 mins
-
6
Lying Leg Raise
4 Sets
AMRAP
-