Program Description
This is for my 6 year old son to get some movement and build some strength!
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJul 01, 2024 01:58
- Last EditedJun 18, 2025 09:40

Summary
Tootie’s Workout is a dynamic 6-week program designed for those looking to build strength and endurance with just two sessions per week. Each workout combines a variety of exercises, including dumbbell lunges, box jumps, and bench presses, targeting major muscle groups to maximize your results. With a focus on both strength and core stability, this program is perfect for anyone ready to elevate their fitness journey from the comfort of home. Get ready to challenge yourself and see real progress!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Lunge (Dumbbell)2 Sets
10 Reps
@6.5
2
Box Jump2 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)2 Sets
10 Reps
@6.5
4
Lat Pulldown2 Sets
10 Reps
@6.5
5
Bent Over Row (Dumbbell)2 Sets
10 Reps
@6.5
6
Back Extension2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)2 Sets
10 Reps
@6.5
8
Alternating Dumbbell Curl2 Sets
10 Reps
@6.5
9
Lying Leg Raise2 Sets
10 Reps
@6.5
10
Plank1 Set
@7
Day 2
1
Goblet Squat2 Sets
10 Reps
@6.5
2
Step-Up (Weighted)1 Set
10 Reps
@6.5
3
Lying Leg Curl1 Set
10 Reps
@6.5
4
Push Up3 Sets
10 Reps
@6.5
5
Inverted Row2 Sets
10 Reps
@6.5
6
Tricep Pushdown (Cable)2 Sets
10 Reps
@6.5
7
Hammer Curl2 Sets
10 Reps
@6.5
8
Sit Up1 Set
15 Reps
@6.5
9
Oblique Crunch1 Set
15 Reps
@6.5