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Schmidt's Progressive Strength Building Workout

by Herr S.
1 athletes joined

Program Description

If you want to build a stronger body and have access to a variety of dumbbells then this program is for you. This program can be easily modified for beginners by reducing the number of sets and/or reps. Focus is on gradually lifting heavier weights while maintaining correct form. Please watch different youtube videos to learn the correct form.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2025 10:03
  • Last Edited
    May 05, 2025 03:31
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Bent Over Row (Dumbbell)
2
2
8-12 reps
6-8 reps
RPE 8
RPE 10
3
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 10
4
Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Arnold Press
2
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
7
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
6-8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Arnold Press
2
10 reps
-
6
Overhead Press (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Sumo Squat
4
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Thrust (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3
Pinwheel Curl
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Tricep Kickback
3
10 reps
-
6
Renegade Row
2
8 reps
-
7
Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lateral Lunge (Weighted)
4
10 reps
-
4
Sumo Deadlift (Dumbbell)
4
10 reps
-
5
Suitcase Carry
4
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Dumbbell)
4 Sets
10 Reps
-
2
Sumo Squat
4 Sets
10 Reps
-
3
Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
6
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
3
Pinwheel Curl
3 Sets
10 Reps
-
4
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9.5
5
Tricep Kickback
3 Sets
10 Reps
-
6
Renegade Row
2 Sets
8 Reps
-
7
Bench Press (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Goblet Squat
4 Sets
10 Reps
-
2
Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Lunge (Weighted)
4 Sets
10 Reps
-
4
Sumo Deadlift (Dumbbell)
4 Sets
10 Reps
-
5
Suitcase Carry
4 Sets
10 mins
-
6
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
2 Sets
8-12 Reps
6-8 Reps
@8
@10
3
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@10
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
6-8 Reps
@8.5
@9
@9.5
@10
5
Arnold Press
2 Sets
8-12 Reps
@9
6
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Overhead Tricep Extension (Dumbbell)
3 Sets
1 Set
8-12 Reps
6-8 Reps
@9.5
@10