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Kapkin's Program #2 (4d/w)

by Kapkin
4 athletes joined

Program Description

Muscle Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 14, 2024 07:19
  • Last Edited
    Jun 18, 2025 07:50

Summary

Elevate your upper body strength with Kapkin's Program #2, a focused 5-week training plan designed for four days a week. This program features a mix of push and pull workouts, incorporating pyramid sets and supersets to maximize muscle engagement and growth. With an emphasis on dumbbell exercises, you'll build strength in your chest, back, shoulders, and arms while honing your core stability. Get ready to challenge yourself and achieve noticeable results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9 Reps
10 Reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
80%
3A
Decline Crunch
3 Sets
12 Reps
80%
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
80%
4A
Tricep Kickback
3 Sets
12 Reps
80%
4B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
80%
Day 2
1
Single Arm Row (Dumbbell)
4 Sets
12 Reps
80%
2A
Hanging Leg Raise
3 Sets
12 Reps
80%
2B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
60%
3
Pullover (Dumbbell)
3 Sets
12 Reps
80%
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9 Reps
10 Reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3 Sets
12 Reps
80%
Day 3
1A
Lying Side Lateral Raise
3 Sets
12 Reps
50%
1B
Goblet Squat
3 Sets
12 Reps
80%
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
80%
3A
Decline Crunch
3 Sets
12 Reps
80%
3B
Side Plank
3 Sets
10 Reps
80%
4A
Superman
3 Sets
12 Reps
80%
4B
Dumbbell Hamstring Curls
3 Sets
12 Reps
50%
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
80%
3
Arnold Press
3 Sets
12 Reps
80%
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
80%
5
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
80%