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MEE - Strength

by MEE E.

Program Description

Unlock your strength potential with the MEE - Strength program! Over the course of one week, you'll engage in six days of dynamic workouts designed to build muscle and enhance overall fitness. Each session incorporates a variety of exercises targeting major muscle groups, including chest, legs, back, and arms, using equipment like dumbbells and bodyweight movements. With a focus on supersets and high-rep challenges, this program will push your limits and keep your workouts fresh and exciting. Get ready to transform your strength and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 01:29
  • Last Edited
    Feb 23, 2026 03:03
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Quadriceps
10%
Triceps
9.7%
Front Delts
9.3%
Glutes
8.4%
Upper Back
8.3%
Hamstrings
7.9%
Lats
6.3%
Chest
5.7%
Biceps
5.4%
Middle Delts
4.6%
Rear Delts
3.3%
Lower Back
2.9%
Adductors
2.1%
Forearms
1.3%
Calves
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
30 reps
-
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
3
Step-Up (Weighted)
5
AMRAP
-
4
Goblet Squat
4
15 reps
-
5
Standing Calf Raise
2
2
20 reps
15 reps
-
-
6
Sit Up
4
30 reps
-
7
Flutter Kicks
5
30 mins
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2A
Pec Fly (Dumbbell)
3
15 reps
-
2B
Decline Push Up
3
2
20 reps
15 reps
-
-
3
Dumbbell Bench Pullover
2
1
20 reps
15 reps
-
-
4
Bench Press (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
15 reps
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
3
Bent Over Row (Dumbbell)
2
2
12 reps
10 reps
-
-
4
Back Extension (Weighted)
2
2
25 reps
20 reps
-
-
5
Single Arm Row (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12 reps
-
7A
Sit Up
4
30 reps
-
7B
Flutter Kicks
4
30 mins
-
7C
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
4
12 reps
-
1B
Skull Crusher (Barbell)
4
12 reps
-
2A
Preacher Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
10 reps
8 reps
-
-
3
Tricep Dip (Bodyweight)
2
AMRAP
-
4
Overhead Tricep Extension (Dumbbell)
4
20 reps
-
5
Hammer Curl (Dumbbell)
2
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Upright Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
4
12 reps
-
5
Front Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bent Over Row (Dumbbell)
4
15 reps
-
3
Renegade Row
3
15 reps
-
4
Single Leg Romanian Deadlift
2
15 reps
-
5
Single Arm Kettlebell Swing
3
15 reps
-
6
Single Arm Floor Press
4
15 reps
-
7
Lunge (Bodyweight)
3
15 reps
-
8
Flutter Kicks
3
0.5 mins
-
9
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2A
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
2B
Decline Push Up
3 Sets
2 Sets
20 Reps
15 Reps
-
-
3
Dumbbell Bench Pullover
2 Sets
1 Set
20 Reps
15 Reps
-
-
4
Bench Press (Dumbbell)
1 Set
-
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
30 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
3
Step-Up (Weighted)
5 Sets
AMRAP
-
4
Goblet Squat
4 Sets
15 Reps
-
5
Standing Calf Raise
2 Sets
2 Sets
20 Reps
15 Reps
-
-
6
Sit Up
4 Sets
30 Reps
-
7
Flutter Kicks
5 Sets
30 mins
-
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Dumbbell Row
4 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
3
Bent Over Row (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Back Extension (Weighted)
2 Sets
2 Sets
25 Reps
20 Reps
-
-
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
7A
Sit Up
4 Sets
30 Reps
-
7B
Flutter Kicks
4 Sets
30 mins
-
7C
Russian Twist (Dumbbell)
4 Sets
15 Reps
-
Day 4
1A
Concentration Curl
4 Sets
12 Reps
-
1B
Skull Crusher (Barbell)
4 Sets
12 Reps
-
2A
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
2B
Tricep Kickback
1 Set
1 Set
10 Reps
8 Reps
-
-
3
Tricep Dip (Bodyweight)
2 Sets
AMRAP
-
4
Overhead Tricep Extension (Dumbbell)
4 Sets
20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
Day 5
1
Seated Military Press (Smith Machine)
5 Sets
15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Upright Row (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lying Reverse Fly
4 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
Day 6
1
Goblet Squat
4 Sets
15 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
15 Reps
-
3
Renegade Row
3 Sets
15 Reps
-
4
Single Leg Romanian Deadlift
2 Sets
15 Reps
-
5
Single Arm Kettlebell Swing
3 Sets
15 Reps
-
6
Single Arm Floor Press
4 Sets
15 Reps
-
7
Lunge (Bodyweight)
3 Sets
15 Reps
-
8
Flutter Kicks
3 Sets
0.5 mins
-
9
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-