Program Description
To build muscle and strength in an all around way with two days upper and two days lower body. Even work throughout. Dumbbells only.
Program Overview
- LevelNovice
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length18 weeks
- Time Per Workout30 minutes
- CreatedApr 28, 2025 01:14
- Last EditedJun 18, 2025 09:01
Summary
Unlock your potential with Joe’s Elite Program, an 18-week journey designed for serious lifters ready to elevate their game. Committing just four days a week, you'll engage in a variety of targeted dumbbell exercises, including the Dumbbell Row, Incline Bench Press, and Goblet Squat, to build strength and muscle across your entire body. Each session is crafted to challenge you, ensuring you see real progress and gains. Get ready to transform your physique and unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Shrug (Dumbbell)
3
-
5
Pec Fly (Dumbbell)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Dumbbell Row
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Chest Fly (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Skull Crusher (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
-
2
Standing Calf Raise
4
-
3
Hamstring Curl
3
-
4
Goblet Squat
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Lateral Lunge (Weighted)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Dumbbell Row4 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Lateral Raise (Dumbbell)4 Sets
-
4
Shrug (Dumbbell)3 Sets
-
5
Pec Fly (Dumbbell)3 Sets
-
6
Skull Crusher (Dumbbell)3 Sets
-
7
Hammer Curl3 Sets
-
Day 2
1
Step-Up (Weighted)4 Sets
-
2
Standing Calf Raise4 Sets
-
3
Hamstring Curl3 Sets
-
4
Goblet Squat3 Sets
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
-
6
Romanian Deadlift (Dumbbell)3 Sets
-
7
Lateral Lunge (Weighted)3 Sets
-
Day 3
1
Bench Press (Dumbbell)4 Sets
-
2
Dumbbell Row4 Sets
-
3
Lateral Raise (Dumbbell)4 Sets
-
4
Rear Delt Fly (Dumbbell)3 Sets
-
5
Chest Fly (Dumbbell)3 Sets
-
6
Bicep Curl (Dumbbell)3 Sets
-
7
Skull Crusher (Dumbbell)3 Sets
-
Day 4
1
Step-Up (Weighted)4 Sets
-
2
Standing Calf Raise4 Sets
-
3
Hamstring Curl3 Sets
-
4
Goblet Squat3 Sets
-
5
Romanian Deadlift (Dumbbell)3 Sets
-
6
Bulgarian Split Squat (Dumbbell)3 Sets
-
7
Lateral Lunge (Weighted)3 Sets
-