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BoostcampPNG

Shoulders (Dumbbell only)

by Justin

Program Description

This workout is simple, easy, and you can do this at home if you own dumbbells. Do this everyday or somedays to build killer shoulders. It works your shoulders like crazy.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 12, 2026 02:01
  • Last Edited
    Mar 17, 2026 02:24
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
38.1%
Front Delts
23.8%
Rear Delts
23.8%
Triceps
9.5%
Abs
4.8%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-20 reps
RPE 8
2
Hip hug
3
10-30 reps
RPE 8
3
Side to front
3
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 2
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 3
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 5
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 6
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 7
1
Overhead Press (Dumbbell)
3 Sets
10-20 Reps
@8
2
Hip hug
3 Sets
10-30 Reps
@8
3
Side to front
3 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8