KGs 12 week muscle gain
Muscle gaining program for those with dumbbells and bench.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 10 reps |
| 2 | 12 reps | ||
| 2 | Single Arm Row (Dumbbell) | 2 | 8 reps |
| 2 | 10 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| 4 | Pullover (Dumbbell) | 3 | 12 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 6 | Tricep Extension (Dumbbell) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 12 reps |
| 3 | Step-Up (Weighted) | 3 | 10 reps |
| 4 | Standing Calf Raise | 4 | 20 reps |
| 5 | Leg Extension | 3 | 12 reps |
| 6 | Leg Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 12 reps |
| 3 | Arnold Press | 3 | 12 reps |
| 4 | Shrug (Dumbbell) | 3 | 20 reps |
| 5 | Face Pull | 3 | 15 reps |
| 6 | Preacher Curl (Dumbbell) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 10 reps |
| 2 | Single Leg Deadlift | 3 | 10 reps |
| 3 | Walking Lunge | 3 | 12 reps |
| 4 | Seated Calf Raise | 4 | 20 reps |
| 5 | Seated Deadlift | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 21’s Dumbbell | 3 | 21 reps |
| 2 | Tricep Extension (Dumbbell) | 3 | 10 reps |
| 3 | Hammer Curl | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Zottman Curls | 3 | 15 reps |
| 6 | Skull Crusher (Dumbbell) | 2 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, KGs 12 week muscle gain is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
KGs 12 week muscle gain is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
KGs 12 week muscle gain is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
