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DB Strength & Hypertrophy

by Matthew W.
1 athletes joined

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
    Sep 03, 2025 01:25

Summary

Unlock your strength potential with the DB Strength & Hypertrophy program! Over 12 weeks, this 5-day-a-week plan focuses on building muscle and enhancing strength using just dumbbells. Each session is meticulously designed to target major muscle groups with a mix of compound and isolation exercises, ensuring balanced development. Whether you're a beginner or an experienced lifter, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Abs
10.1%
Upper Back
9.8%
Front Delts
8.8%
Chest
7.9%
Glutes
7.3%
Biceps
6.9%
Quadriceps
6.6%
Middle Delts
6.6%
Hamstrings
6%
Lats
5.7%
Lower Back
3.5%
Rear Delts
3.5%
Calves
1.6%
Full-Body
1.6%
Olympic
1.6%
Forearms
1.6%
Adductors
0.6%
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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
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
-