Program Description
Building basic muscle
Program Overview
- LevelBeginner
- GoalBodyweight Fitness, Powerbuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 12, 2024 04:08
- Last EditedJun 18, 2025 08:17

Summary
Transform your fitness routine with the Basic Training program, designed for those looking to build strength and endurance over 12 weeks. This 5-day-a-week plan focuses on bodyweight and dumbbell exercises, such as squats, push-ups, and planks, to target major muscle groups while enhancing core stability. Each session is structured to gradually increase intensity, ensuring consistent progress and results. Perfect for all fitness levels, this program will empower you to achieve your goals and elevate your training game!
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
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Sit Up
3
8 reps
-
4
Plank
3
1 mins
-
5
Hammer Curl
3
8 reps
-
6
Wrist Curls
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)3 Sets
8 Reps
-
2
Push Up3 Sets
8 Reps
-
3
Sit Up3 Sets
8 Reps
-
4
Plank3 Sets
1 mins
-
5
Hammer Curl3 Sets
8 Reps
-
6
Wrist Curls3 Sets
8 Reps
-
7
Abs Crunch (Weighted)3 Sets
8 Reps
-
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 5
1
Squat (Bodyweight)3 Sets
8 Reps
-
2
Push Up3 Sets
8 Reps
-
3
Sit Up3 Sets
8 Reps
-
4
Plank3 Sets
1 mins
-
5
Hammer Curl3 Sets
8 Reps
-
6
Wrist Curls3 Sets
8 Reps
-
7
Abs Crunch (Weighted)3 Sets
8 Reps
-
Day 3
1
Squat (Bodyweight)3 Sets
8 Reps
-
2
Push Up3 Sets
8 Reps
-
3
Sit Up3 Sets
8 Reps
-
4
Plank3 Sets
1 mins
-
5
Hammer Curl3 Sets
8 Reps
-
6
Wrist Curls3 Sets
8 Reps
-
7
Abs Crunch (Weighted)3 Sets
8 Reps
-