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The Best Dumbbell

by Mason Bessette
14 athletes joined

Program Description

You can look better within 8 weeks using only dumbbells

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 19, 2025 11:15
  • Last Edited
    Jul 01, 2025 03:23

Summary

Transform your upper body strength with "The Best Dumbbell," an 8-week program designed for those ready to elevate their fitness game. Committing just 5 days a week, you'll engage in a variety of targeted dumbbell exercises, including the Standing Shoulder Press and Bench Press, expertly crafted to build muscle and enhance endurance. Each session focuses on maximizing your potential while ensuring proper form and technique. Get ready to sculpt your physique and feel stronger than ever!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
12 Reps
8 Reps
@6.5
@6.5
4
Overhead Extension (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
5
Front Raise
3 Sets
1 Set
12 Reps
8 Reps
@6.5
@6.5
6
Floor Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
Day 2
1
Goblet Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
3
Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@6.5
@6.5
5
Step-Up (Weighted)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
Day 3
1
Vertical Jump
3 Sets
8 Reps
@6.5
2
Jump Squat
3 Sets
10 Reps
@6.5
3
Goblet Squat Jump
3 Sets
8 Reps
@6.5
4
Split Squat Jump
3 Sets
8 Reps
@6.5
5
Standing Calf Raise
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
Day 4
1
Bent Over Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
2
Lying Reverse Fly
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
4
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
5
Shrug (Dumbbell)
3 Sets
15 Reps
@6.5
6
Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
2
Glute Bridge (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Russian Twist (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
@6.5
@6.5
4
Side Bend (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@6.5