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for jinderell

by Miranda T.
2 athletes joined

Program Description

this is for jin to get abs and biceps and massive arms and lex sized wrists and also just to feel stronger and more capable because she is not only a petit princess but a strong capable independent young oriental!!!! literally do whatever of the exercises u can, i tried to do dumbbell only cause I fucking hate setting up the barbell its so scary and dumbbells are easy ❤️❤️🙌 lock in i believe queen!! also warm up with light weight or bodyweight for some movements to get ur body #injuryfree, like for upper days literally just practice the form w no weights and it will help 😅😅😅😅

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Nov 23, 2024 03:45
  • Last Edited
    Jun 18, 2025 11:03

Summary

Unleash your strength with "for jinderell," a dynamic 1-week program designed for those ready to elevate their fitness game. With three focused sessions each week, you'll tackle upper and lower body workouts that blend pushing and pulling movements, ensuring a balanced approach to muscle development. Each workout includes a variety of exercises like dumbbell bench presses and goblet squats, allowing you to maximize your time and results. Whether you're hitting the gym or working out at home, this program is your ticket to building strength and confidence. Get ready to transform your routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Push Up (Knees)
1
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
4
Overhead Press (Dumbbell)
2
8-12 reps
RPE 7
5
Chin-Up (Assisted)
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7
3
Leg Curl
2
8-12 reps
RPE 7
4
Chin-Up (Assisted)
1
1
5-8 reps
5-8 reps
-
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
5-8 reps
-
2
Push Up (Incline)
3
5-8 reps
-
3
Lying Leg Raise
2
10 reps
-
4
Squat (Bodyweight)
2
25 reps
-
5
Cossack Squat (Bodyweight)
2
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Push Up (Knees)
1 Set
AMRAP
@10
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
4
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@7
5
Chin-Up (Assisted)
2 Sets
5-8 Reps
@8
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@7
3
Leg Curl
2 Sets
8-12 Reps
@7
4
Chin-Up (Assisted)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
@8
Day 3
1
Push Up (Knees)
3 Sets
5-8 Reps
-
2
Push Up (Incline)
3 Sets
5-8 Reps
-
3
Lying Leg Raise
2 Sets
10 Reps
-
4
Squat (Bodyweight)
2 Sets
25 Reps
-
5
Cossack Squat (Bodyweight)
2 Sets
10 Reps
-