NEW SHIT DUMBBELL ONLY

by Mathew

Program Description

NEW SHIT 4 ME DUMBBELLS ONLY ITS SMALL BUT ITS HEAVY AND NO REST DAYS FUCKING CMON U KNO DIS

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
At Home
Program Length
18 weeks
Time Per Workout
40 minutes
Created
Feb 08, 2026 11:52
Last Edited
Feb 09, 2026 12:30

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.4%

Upper Back

11.3%

Front Delts

10.1%

Abs

9.2%

Biceps

8.8%

Lats

8.4%

Chest

7.1%

Quadriceps

5.9%

Glutes

5.9%

Hamstrings

5.9%

Middle Delts

4.2%

Forearms

2.9%

Rear Delts

2.5%

Calves

2.5%

Adductors

1.7%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

1

2

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8 reps

8 reps

RPE 9

RPE 10

3

Pullover (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Arnold Press

1

2

12 reps

12 reps

RPE 9

RPE 10

5

Overhead Tricep Extension (Dumbbell)

2

1

1

12 reps

12 reps

8 reps

RPE 9

RPE 10

RPE 10

6

Dips Between Chairs

2

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3

AMRAP

RPE 10

2

Bent Over Row (Dumbbell)

1

2

1

12 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

3

Lying Reverse Fly

2

1

12 reps

12 reps

RPE 9

RPE 10

4

Hammer Curl (Dumbbell)

1

1

1

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

5

Bicep Curl (Dumbbell)

4

12 reps

RPE 10

6

Hanging Leg Raise

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 3

1

Goblet Squat

1

1

2

10 reps

8 reps

8 reps

RPE 9

RPE 9

RPE 10

2

Bulgarian Split Squat (Dumbbell)

2

1

12 reps

12 reps

RPE 9

RPE 10

3

Standing Calf Raise

3

15 reps

RPE 10

4

Hanging Leg Raise

3

AMRAP

RPE 10

5

Abs Crunch (Bodyweight)

3

AMRAP

RPE 10

Day 2

1

Chin-Up (Weighted)

3 Sets

AMRAP

@10

2

Bent Over Row (Dumbbell)

1 Set

2 Sets

1 Set

12 Reps

8 Reps

8 Reps

@8

@9

@10

3

Lying Reverse Fly

2 Sets

1 Set

12 Reps

12 Reps

@9

@10

4

Hammer Curl (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

8 Reps

@9

@9

@10

5

Bicep Curl (Dumbbell)

4 Sets

12 Reps

@10

6

Hanging Leg Raise

3 Sets

AMRAP

@10

Day 3

1

Goblet Squat

1 Set

1 Set

2 Sets

10 Reps

8 Reps

8 Reps

@9

@9

@10

2

Bulgarian Split Squat (Dumbbell)

2 Sets

1 Set

12 Reps

12 Reps

@9

@10

3

Standing Calf Raise

3 Sets

15 Reps

@10

4

Hanging Leg Raise

3 Sets

AMRAP

@10

5

Abs Crunch (Bodyweight)

3 Sets

AMRAP

@10

Day 1

1

Bench Press (Dumbbell)

1 Set

1 Set

2 Sets

12 Reps

8 Reps

8 Reps

@8

@9

@10

2

Incline Bench Press (Dumbbell)

2 Sets

1 Set

8 Reps

8 Reps

@9

@10

3

Pullover (Dumbbell)

2 Sets

1 Set

12 Reps

12 Reps

@9

@10

4

Arnold Press

1 Set

2 Sets

12 Reps

12 Reps

@9

@10

5

Overhead Tricep Extension (Dumbbell)

2 Sets

1 Set

1 Set

12 Reps

12 Reps

8 Reps

@9

@10

@10

6

Dips Between Chairs

2 Sets

AMRAP

@10