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BoostcampPNG
ftm workout
by Kayden C.
Program Description
to masculine my full body in 12 weeks
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 13, 2024 08:43
Last Edited
Jun 13, 2024 09:27
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Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 2
1
Abs Crunch (Weighted)
2 Sets
20 Reps
2
Weighted toe touches
2 Sets
20 Reps
3
Russian Twist (Dumbbell)
2 Sets
20 Reps
4
Leg scissors
2 Sets
20 Reps
5
Squat (Dumbbell)
3 Sets
15 Reps
6
Step-Up (Weighted)
2 Sets
1 Set
10 Reps
1 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Goblet Squat
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
6
Front Raise
3 Sets
10 Reps
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Push Up (Incline)
3 Sets
10 Reps
4
Dumbbell Row
6 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps