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The Little Bird Protocol

by Bill N.
2 athletes joined

Program Description

General

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 19, 2024 03:15
  • Last Edited
    Jun 18, 2025 09:09

Summary

Unlock your strength potential with The Little Bird Protocol, a dynamic 6-week program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of dumbbell and machine exercises targeting your chest, back, shoulders, and arms. Each session is crafted to build muscle and enhance endurance, ensuring you progress steadily while mastering essential lifts. Get ready to soar as you transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Upper Back
11.6%
Middle Delts
10.8%
Hamstrings
9.4%
Quadriceps
8%
Triceps
8%
Chest
7.2%
Biceps
7.2%
Lats
6.5%
Abs
3.9%
Rear Delts
3.6%
Glutes
3.6%
Calves
3.6%
Lower Back
2.9%
Forearms
0.7%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Upright Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Abs Crunch (Bodyweight)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Upright Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Abs Crunch (Bodyweight)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Upright Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Abs Crunch (Bodyweight)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Upright Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Abs Crunch (Bodyweight)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Upright Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Abs Crunch (Bodyweight)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Upright Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Abs Crunch (Bodyweight)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Upright Row (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
Day 3
1
Leg Extension
3 Sets
12 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-