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Dinicolantonio Inspired Workout Program

by Steve H.

Program Description

**Dinicolantonio Inspired Workout Program** is a dynamic 4-week training regimen designed to elevate your fitness through a blend of strength, cardio, and mobility workouts. With 24 sessions spread across the month, you'll engage in high-intensity circuits, strength training, and active recovery days, ensuring a comprehensive approach to fitness. Each workout is crafted to challenge your limits while promoting recovery, making it perfect for those looking to enhance their overall performance. Get ready to push your boundaries and achieve your fitness goals with this structured and effective program!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 18, 2025 10:09
  • Last Edited
    Jun 18, 2025 11:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Mobility
1
5 mins
RPE 6
2
Jump Squat
3
20 secs
RPE 6
3
Push Up
3
20 secs
RPE 6
4
Mountain Climber
3
20 secs
RPE 6
5
Plank
1
1 mins
RPE 6
6
Hollow Hold
1
30 secs
RPE 6
7
Bicycle Crunch
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Mobility
1
5 mins
RPE 6
2
Jump Squat
3
20 secs
RPE 6
3
Push Up
3
20 secs
RPE 6
4
Mountain Climber
3
20 secs
RPE 6
5
Plank
1
1 mins
RPE 6
6
Hollow Hold
1
30 secs
RPE 6
7
Bicycle Crunch
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Mobility
1
5 mins
RPE 6
2
Jump Squat
3
20 secs
RPE 6
3
Push Up
3
20 secs
RPE 6
4
Mountain Climber
3
20 secs
RPE 6
5
Plank
1
1 mins
RPE 6
6
Hollow Hold
1
30 secs
RPE 6
7
Bicycle Crunch
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Mobility
1
5 mins
RPE 6
2
Jump Squat
3
20 secs
RPE 6
3
Push Up
3
20 secs
RPE 6
4
Mountain Climber
3
20 secs
RPE 6
5
Plank
1
1 mins
RPE 6
6
Hollow Hold
1
30 secs
RPE 6
7
Bicycle Crunch
1
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Alternating Dumbbell Curl
3
1
12 reps
RPE 6
-
5
Side Plank
3
30 secs
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Alternating Dumbbell Curl
3
1
12 reps
RPE 6
-
5
Side Plank
3
30 secs
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Alternating Dumbbell Curl
3
1
12 reps
RPE 6
-
5
Side Plank
3
30 secs
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
5 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Alternating Dumbbell Curl
3
1
12 reps
RPE 6
-
5
Side Plank
3
30 secs
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
20 secs
RPE 6
2
Russian Twist
1
40 reps
RPE 6
3
Dead Bug
3
10 reps
RPE 6
4
Ab Wheel
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
20 secs
RPE 6
2
Russian Twist
1
40 reps
RPE 6
3
Dead Bug
3
10 reps
RPE 6
4
Ab Wheel
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
20 secs
RPE 6
2
Russian Twist
1
40 reps
RPE 6
3
Dead Bug
3
10 reps
RPE 6
4
Ab Wheel
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
20 secs
RPE 6
2
Russian Twist
1
40 reps
RPE 6
3
Dead Bug
3
10 reps
RPE 6
4
Ab Wheel
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Week 1
1 / 4 Weeks
Day 1
1
Dynamic Mobility
1 Set
5 mins
@6
2
Jump Squat
3 Sets
20 secs
@6
3
Push Up
3 Sets
20 secs
@6
4
Mountain Climber
3 Sets
20 secs
@6
5
Plank
1 Set
1 mins
@6
6
Hollow Hold
1 Set
30 secs
@6
7
Bicycle Crunch
1 Set
30 Reps
@6
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6
3
Overhead Press (Barbell)
3 Sets
8 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
5
Hanging Leg Raise
3 Sets
10 Reps
@6
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
@6
Day 4
1
Clean Deadlift
4 Sets
5 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Barbell Row
4 Sets
8 Reps
@6
4
Alternating Dumbbell Curl
3 Sets
1 Set
12 Reps
@6
-
5
Side Plank
3 Sets
30 secs
@6
Day 5
1
Sprint
6 Sets
20 secs
@6
2
Russian Twist
1 Set
40 Reps
@6
3
Dead Bug
3 Sets
10 Reps
@6
4
Ab Wheel
3 Sets
8 Reps
@6
Day 6
1
Walk
1 Set
-