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BoostcampPNG

Trainer Winny Dumbbells Only

by Kenneth Tentindo
1 athletes joined

Program Description

Taken from this video: https://www.youtube.com/watch?v=6Lrd6hpSly8 I have no affiliation to Trainer Winny, I've simply recreated his workout plan in Boostcamp for others to use.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 01:41
  • Last Edited
    Aug 07, 2025 11:45

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Middle Delts
10.6%
Front Delts
10.1%
Quadriceps
10.1%
Glutes
8%
Chest
6.9%
Biceps
6.4%
Rear Delts
6.4%
Upper Back
5.9%
Hamstrings
5.9%
Calves
5.3%
Lats
4.8%
Lower Back
4.3%
Abs
1.6%
Forearms
1.6%
Adductors
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
-
5
Skull Crusher
3 Sets
15-20 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
-
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Hammer Curl
3 Sets
12-20 Reps
-
5
Tricep Kickback
3 Sets
15-20 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
-
5
Skull Crusher
3 Sets
15-20 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
-
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Hammer Curl
3 Sets
12-20 Reps
-
5
Tricep Kickback
3 Sets
15-20 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-