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KGs 12 week muscle gain

by Kenny G.
1 athletes joined

Program Description

Gain muscle and strength with only dumbbells and a bench, awesome 12 week plan for everyone.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 26, 2025 02:00
  • Last Edited
    Apr 30, 2025 02:10
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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)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
10 reps
12 reps
-
-
2
Single Arm Row (Dumbbell)
2
2
8 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
-
-
2
Single Arm Row (Dumbbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Leg Curl
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
20 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Goblet Squat
4 Sets
10 Reps
-
2
Single Leg Deadlift
3 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Seated Calf Raise
4 Sets
20 Reps
-
5
Seated Deadlift
3 Sets
12 Reps
-
Day 5
1
21’s Dumbbell
3 Sets
21 Reps
-
2
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Zottman Curls
3 Sets
15 Reps
-
6
Skull Crusher (Dumbbell)
2 Sets
12 Reps
-