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Schmidt's Progressive Strength Building Workout

by Herr S.
2 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
    Jun 18, 2025 07:49

Summary

Transform your strength with Schmidt's Progressive Strength Building Workout, a comprehensive 12-week program designed for serious lifters. Train four days a week with a focus on compound movements like dumbbell front squats and Romanian deadlifts, ensuring balanced muscle development and increased power. Each session is crafted to challenge your limits while enhancing your technique and form. Get ready to build muscle, boost your performance, and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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