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Käet pumppiin

by Tuomas J.

Program Description

Käry pumppiin

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2025 01:16
  • Last Edited
    Jun 18, 2025 10:33

Summary

Käet pumppiin is a dynamic 6-week program designed to sculpt and strengthen your entire body using just dumbbells. Comprising four training days each week, this program incorporates a variety of exercises targeting major muscle groups, including legs, chest, back, shoulders, and core. With a focus on high-intensity sets and progressive overload, you'll build strength and endurance while honing your technique. Get ready to elevate your fitness game and achieve your goals with this structured, effective approach!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chin-Up (Weighted)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
8
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chin-Up (Weighted)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
8
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chin-Up (Weighted)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
8
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chin-Up (Weighted)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
8
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chin-Up (Weighted)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
8
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chin-Up (Weighted)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
8
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
3
15 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Split Squat (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
3
15 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Split Squat (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
3
15 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Split Squat (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
3
15 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Split Squat (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
3
15 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Split Squat (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6
Calf Raise (Bodyweight)
3
15 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Split Squat (Bodyweight)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Ring Dip
3
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Ring Dip
3
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Ring Dip
3
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Ring Dip
3
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Ring Dip
3
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Ring Dip
3
6 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5
Good Morning
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chin-Up (Weighted)
3 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
8
Hanging Leg Raise
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Calf Raise (Bodyweight)
3 Sets
15 Reps
@8
7
Nordic Curl
3 Sets
10 Reps
@8
8
Split Squat (Bodyweight)
3 Sets
20 Reps
@8
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
10 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3
Ring Dip
3 Sets
6 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Good Morning
3 Sets
10 Reps
@8
6
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@8