Program Description
Grow a balanced physique with dumbbells.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 30, 2025 08:04
- Last EditedMay 09, 2025 07:12
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
1B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
2A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
-
3A
French Press3 Sets
6-12 Reps
-
3B
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3C
Sit Up3 Sets
8-15 Reps
-
Day 2
1A
Squat (Dumbbell)3 Sets
6-10 Reps
-
1B
Calf Raise (Bodyweight)3 Sets
AMRAP
-
2A
Shrug (Dumbbell)3 Sets
AMRAP
-
2B
Neck Curl3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
-
3B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1A
Ring Push Up3 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Skull Crusher3 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
3A
Pinwheel Curl3 Sets
6-10 Reps
-
3B
Powell Raise3 Sets
10-15 Reps
-
3C
Oblique Crunch3 Sets
AMRAP
-
Day 5
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Kroc Row3 Sets
8-12 Reps
-
2A
Chin-Up (Bodyweight)3 Sets
AMRAP
-
2B
French Press3 Sets
6-12 Reps
-
2C
Lying Leg Raise3 Sets
10-15 Reps
-
3A
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3C
Wrist Curls3 Sets
10-15 Reps
-
Day 6
1A
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
-
1B
Calf Raise (Bodyweight)3 Sets
AMRAP
-
2A
Power Shrug3 Sets
AMRAP
-
2B
Sit Up3 Sets
8-15 Reps
-
3A
Sissy Squat3 Sets
AMRAP
-
3B
Neck Extension3 Sets
10-20 Reps
-