logo
BoostcampPNG

Robbie’s Gold

by Vincent L.
2 athletes joined

Program Description

Newbie gains and hypertrophy.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 31, 2024 01:50
  • Last Edited
    Jun 18, 2025 09:24

Summary

Unlock your potential with Robbie’s Gold, a dynamic 12-week program designed for those ready to elevate their strength training. Committing just four days a week, you'll engage in a series of targeted supersets that maximize muscle growth and endurance, focusing on key lifts like Dumbbell Bench Press and Chin-Ups. With a well-rounded approach that includes upper body, lower body, and core exercises, this program is perfect for anyone looking to build a solid foundation and achieve lasting results. Get ready to transform your physique and crush your fitness goals!
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
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
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Dumbbell)
2 Sets
10 Reps
-
1B
Chin-Up (Bodyweight)
2 Sets
8 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3A
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
3B
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5A
Overhead Extension (Dumbbell)
2 Sets
15 Reps
-
5B
Lu Raise
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Wrist Curls
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
7 Reps
-
1B
Pull-Up (Band)
2 Sets
8 Reps
-
2
Squat (Dumbbell)
3 Sets
12 Reps
-
3A
Chest Supported Row (Dumbbell)
2 Sets
15 Reps
-
3B
Arnold Press
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
5A
Pullover (Dumbbell)
2 Sets
18 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6A
Kelso Shrug
1 Set
15 Reps
-
6B
Pec Fly (Dumbbell)
1 Set
12 Reps
-
7
Hanging Leg Raise
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
2 Sets
7 Reps
-
1B
Pull-Up (Band)
2 Sets
8 Reps
-
2
Squat (Dumbbell)
3 Sets
12 Reps
-
3A
Chest Supported Row (Dumbbell)
2 Sets
15 Reps
-
3B
Arnold Press
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
5A
Pullover (Dumbbell)
2 Sets
18 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6A
Kelso Shrug
1 Set
15 Reps
-
6B
Pec Fly (Dumbbell)
1 Set
12 Reps
-
7
Hanging Leg Raise
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-
Day 4
1A
Bench Press (Dumbbell)
2 Sets
10 Reps
-
1B
Chin-Up (Bodyweight)
2 Sets
8 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3A
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
3B
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5A
Overhead Extension (Dumbbell)
2 Sets
15 Reps
-
5B
Lu Raise
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Wrist Curls
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-