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My very own workout

by somethings fishhy

Program Description

I want to be stronger and look better

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2025 07:56
  • Last Edited
    Oct 24, 2025 10:19

Summary

Unleash your potential with "My Very Own Workout," a dynamic 1-week program designed for six days of targeted training. Each session focuses on essential push and pull movements, including bodyweight exercises and dumbbell lifts, to sculpt your upper body and enhance strength. With clear guidance on reps and intensity, you'll maximize your efforts while ensuring proper form. Get ready to elevate your fitness game and achieve noticeable results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Abs
9.2%
Triceps
8.9%
Chest
8.3%
Biceps
8.1%
Lats
8%
Glutes
7.8%
Quadriceps
6.5%
Hamstrings
6.3%
Front Delts
5.8%
Rear Delts
5.1%
Middle Delts
4.4%
Lower Back
3.8%
Calves
3.6%
Forearms
0.7%
Other
0.5%
Stretching
0.5%
Cardio
0.5%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
15 reps
RPE 9
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
16 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
6
12 reps
RPE 8
2
Pullover (Dumbbell)
5
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
4
12 reps
RPE 8
5
Reverse Snow Angel
3
15 reps
RPE 8
6
Alternating Dumbbell Curl
4
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Superman
3
45 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Wall Sit
2
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
2
45 mins
RPE 8
2
Russian Twist (Dumbbell)
2
20 reps
RPE 8
3
Lying Leg Raise
2
15 reps
RPE 8
4
Side Plank
4
45 mins
RPE 8
5
Cat Cow Stretch
1
3 reps
-
6
Hip Openers
1
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
RPE 8
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Reverse Snow Angel
3
15 reps
RPE 8
5
Diamond Push Up
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
4
Standing Calf Raise
4
20 reps
RPE 8
5
Russian Twist (Dumbbell)
3
20 reps
RPE 8
6
Cardio
1
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
4 Sets
15 Reps
@9
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
16 Reps
@8
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
One Arm Bent Over Row
6 Sets
12 Reps
@8
2
Pullover (Dumbbell)
5 Sets
12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
4
Dumbbell Row
4 Sets
12 Reps
@8
5
Reverse Snow Angel
3 Sets
15 Reps
@8
6
Alternating Dumbbell Curl
4 Sets
12 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Superman
3 Sets
45 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8
4
Standing Calf Raise
3 Sets
20 Reps
@8
5
Wall Sit
2 Sets
60 mins
@8
Day 4
1
Plank to Push Up
2 Sets
45 mins
@8
2
Russian Twist (Dumbbell)
2 Sets
20 Reps
@8
3
Lying Leg Raise
2 Sets
15 Reps
@8
4
Side Plank
4 Sets
45 mins
@8
5
Cat Cow Stretch
1 Set
3 Reps
-
6
Hip Openers
1 Set
2 Reps
-
Day 5
1
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
2
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Reverse Snow Angel
3 Sets
15 Reps
@8
5
Diamond Push Up
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
2
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8
3
Hip Thrust (Dumbbell)
3 Sets
15 Reps
@8
4
Standing Calf Raise
4 Sets
20 Reps
@8
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
6
Cardio
1 Set
-