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Irish Dwarf 2

by Callum M.
3 athletes joined

Program Description

Meaty Balls

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 24, 2025 11:05
  • Last Edited
    Jul 10, 2025 01:15

Summary

Embark on a transformative 4-week journey with the Irish Dwarf 2 program, designed for those ready to elevate their training intensity. This comprehensive plan features daily workouts that blend strength and cardio, targeting your entire body with a focus on back and arms. Expect to engage in a variety of exercises, including Lat Pulldowns, Dumbbell Shoulder Presses, and Cable Rows, ensuring balanced muscle development. With a commitment of just 7 days a week, you'll build strength, endurance, and confidence in your fitness journey. Get ready to unleash your potential!
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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
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Lying Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Lying Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Lying Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Lying Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
6
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
6
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
6
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
4
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
6
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl
1
2
8-10 reps
12-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Leg Press
1
2
5-7 reps
12-15 reps
-
-
4
Leg Extension
1
2
10-12 reps
15-100 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl
1
2
8-10 reps
12-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Leg Press
1
2
5-7 reps
12-15 reps
-
-
4
Leg Extension
1
2
10-12 reps
15-100 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl
1
2
8-10 reps
12-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Leg Press
1
2
5-7 reps
12-15 reps
-
-
4
Leg Extension
1
2
10-12 reps
15-100 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Extension (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl
1
2
8-10 reps
12-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Leg Press
1
2
5-7 reps
12-15 reps
-
-
4
Leg Extension
1
2
10-12 reps
15-100 reps
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
2
Single Arm Row (Cable)
3 Sets
10-15 Reps
-
3A
Chest Supported Row (Machine)
1 Set
1 Set
5-8 Reps
11-15 Reps
-
-
3B
Pullover (Dumbbell)
2 Sets
8-15 Reps
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
5-7 Reps
8-10 Reps
9-12 Reps
-
-
-
5
Hammer Curl (Cable)
2 Sets
12-15 Reps
-
Day 4
1
Walk
1 Set
5 mins
-
Day 7
1
Walk
1 Set
5 mins
-
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
2
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
9-12 Reps
12-15 Reps
-
-
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4
Bent Over Row (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
-
-
6
Powell Raise
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
Day 6
1A
Preacher Curl (EZ Bar)
1 Set
2 Sets
1 Set
3-5 Reps
8-10 Reps
12-15 Reps
-
-
-
1B
Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
12-15 Reps
-
-
2A
Hammer Curl
1 Set
2 Sets
8-10 Reps
12-15 Reps
-
-
2B
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
8-10 Reps
12-15 Reps
-
-
3
Leg Press
1 Set
2 Sets
5-7 Reps
12-15 Reps
-
-
4
Leg Extension
1 Set
2 Sets
10-12 Reps
15-100 Reps
-
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
4-6 Reps
8-12 Reps
-
-
2A
Back Extension (Weighted)
2 Sets
12-15 Reps
-
2B
Lying Leg Curl
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-