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Burning workout
by Anton Razumov
Program Description
Just workout thru sets
Program Overview
Level
Novice
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jun 22, 2024 11:18
Last Edited
Jun 22, 2024 11:35
down_app
Week 1
1 / 3 Weeks
Day 2
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3B
Front Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
6
Jump Rope
1 Set
10 mins
@8
7A
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
7B
Farmer's Walk (Weighted)
1 Set
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
3 Sets
10 mins
@8
5A
Hammer Curl
3 Sets
20 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Front Raise
3 Sets
15 Reps
@8
7B
Wrist Curls
3 Sets
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@8
2
Jump Rope
1 Set
10 mins
@8
3A
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
3B
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
5B
Hip Thrust (Dumbbell)
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
7B
Back Extension
3 Sets
15 Reps
@8
8
Jump Rope
1 Set
10 mins
@8
9
Stretching
1 Set
5 mins
@6
Day 1
1
Stretching
1 Set
5 mins
@8
2
Jump Rope
1 Set
10 mins
@8
3A
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
3B
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
5B
Hip Thrust (Dumbbell)
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
7B
Back Extension
3 Sets
15 Reps
@8
8
Jump Rope
1 Set
10 mins
@8
9
Stretching
1 Set
5 mins
@6
Day 2
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3B
Front Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
6
Jump Rope
1 Set
10 mins
@8
7A
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
7B
Farmer's Walk (Weighted)
1 Set
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
3 Sets
10 mins
@8
5A
Hammer Curl
3 Sets
20 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Front Raise
3 Sets
15 Reps
@8
7B
Wrist Curls
3 Sets
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@8
2
Jump Rope
1 Set
10 mins
@8
3A
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
3B
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
5B
Hip Thrust (Dumbbell)
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
7B
Back Extension
3 Sets
15 Reps
@8
8
Jump Rope
1 Set
10 mins
@8
9
Stretching
1 Set
5 mins
@6
Day 2
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3B
Front Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
6
Jump Rope
1 Set
10 mins
@8
7A
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
7B
Farmer's Walk (Weighted)
1 Set
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
3 Sets
10 mins
@8
5A
Hammer Curl
3 Sets
20 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Front Raise
3 Sets
15 Reps
@8
7B
Wrist Curls
3 Sets
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10