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World Tour Workout Plan

by Michael B.
1 athletes joined

Program Description

Embark on a global fitness journey with the **World Tour Workout Plan**, a 12-week program designed for intermediate lifters looking to enhance their athletic performance. With 36 training sessions, each lasting about 40 minutes, you'll engage in a diverse range of exercises utilizing just dumbbells. This program emphasizes strength, endurance, and functional movement, incorporating dynamic movements like the Bulgarian Split Squat and Turkish Get Up to challenge your body in new ways. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 12, 2025 05:37
  • Last Edited
    Jul 28, 2025 01:53
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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
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
French Press
3
8-10 reps
-
3
Plank to Push Up
3
8-10 reps
-
4
Inverted Row
3
8-10 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
3
3 reps
-
2
Sissy Squat (Weighted)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Dragon Flag
3
5 reps
-
5
Inch Worm + Push Up
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Single Arm Kettlebell Swing
3
8-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
2
French Press
3 Sets
8-10 Reps
-
3
Plank to Push Up
3 Sets
8-10 Reps
-
4
Inverted Row
3 Sets
8-10 Reps
-
5
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
Day 2
1
Turkish Get Up
3 Sets
3 Reps
-
2
Sissy Squat (Weighted)
3 Sets
8-10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4
Dragon Flag
3 Sets
5 Reps
-
5
Inch Worm + Push Up
3 Sets
8-10 Reps
-
Day 3
1
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
-
2
Single Arm Kettlebell Swing
3 Sets
8-10 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-