Program Description
This 18-week dumbbell-focused workout program is perfect for anyone who wants to feel more confident in the gym without needing complex machines or intimidating routines. It’s designed to target common problem areas like arms, glutes, core, and thighs with simple, effective movements. Built for beginners or anyone easing into fitness, the plan builds strength and tone gradually helping you feel empowered, not overwhelmed.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length18 weeks
- Time Per Workout10 minutes
- CreatedOct 14, 2025 12:51
- Last EditedOct 14, 2025 01:26
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Hamstrings
13.1%
Quadriceps
12.3%
Triceps
9.3%
Lower Back
7.4%
Front Delts
6%
Calves
5%
Chest
5%
Upper Back
5%
Middle Delts
5%
Biceps
4.9%
Lats
4%
Abs
3.3%
Cardio
2.9%
Adductors
1%
Rear Delts
0.6%
Forearms
0.6%
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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
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
3
Lunge (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hammer Curl (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Stair Climber
1
30 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Front Squat (Dumbbell)4 Sets
12 Reps
-
2
Stiff Leg Deadlift (Dumbbell)4 Sets
12 Reps
-
3
Lunge (Dumbbell)4 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)4 Sets
15 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Cardio1 Set
30 mins
-
Day 2
1
Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5
Stair Climber1 Set
30 mins
-
Day 1
1
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
2
Goblet Squat3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Step-Up (Weighted)3 Sets
12 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Cardio1 Set
30 mins
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2
Seated Row (Cable)4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
4
Hammer Curl (Dumbbell)4 Sets
15 Reps
-
5
Single Arm Overhead Tricep Extension4 Sets
15 Reps
-
6
Stair Climber1 Set
30 mins
-