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At Home Dumbbell Lift

by Chad W.

Program Description

This is an intermediate program designed to fit into a day to day schedule. The exercises are super sets to save time in a very busy life. Designed to be used with little equipment, usually found in a home gym.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 26, 2025 05:00
  • Last Edited
    Sep 27, 2025 06:18
Muscle Engagement
Front
Back
MuscleSet
Abs
15.8%
Triceps
11.1%
Upper Back
9.4%
Chest
9.1%
Biceps
9.1%
Front Delts
8.1%
Lats
7.7%
Middle Delts
6.7%
Hamstrings
4.5%
Quadriceps
4%
Rear Delts
4%
Glutes
4%
Forearms
2.4%
Lower Back
1.7%
Calves
1.7%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Step-Up (Weighted)
3
8-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Nordic Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Hamstring Curl
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Step-Up (Weighted)
3
8-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Nordic Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Hamstring Curl
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Step-Up (Weighted)
3
8-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Nordic Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Hamstring Curl
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Step-Up (Weighted)
3
8-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Nordic Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Hamstring Curl
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Step-Up (Weighted)
3
8-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Nordic Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Hamstring Curl
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
8-15 reps
RPE 10
6
Dip (Weighted)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Dumbbell Bench Pullover
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 10
5B
Hollow Hold
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Shrug (Dumbbell)
3
15-20 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5B
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1A
Front Squat (Dumbbell)
3 Sets
8-15 Reps
@10
1B
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@10
2
Step-Up (Weighted)
3 Sets
8-15 Reps
@10
3A
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
@10
3B
Hanging Toes To Bar
3 Sets
8-15 Reps
@10
4A
Nordic Curl
3 Sets
8-15 Reps
@10
4B
Side Bend (Dumbbell)
3 Sets
12-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
@10
3
Skull Crusher (Dumbbell)
3 Sets
15-20 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
5
Incline Fly Press (Dumbbell)
3 Sets
8-15 Reps
@10
6
Dip (Weighted)
3 Sets
8-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
2A
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
@10
2B
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@10
3A
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@10
3B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
4A
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
4B
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
@10
5A
Chin-Up (Bodyweight)
3 Sets
8-15 Reps
@10
5B
Hollow Hold
2 Sets
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
@10
3
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
8-15 Reps
@10
6
French Press
3 Sets
15-20 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
2A
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
@10
2B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
3A
Dumbbell Row
3 Sets
8-15 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
12-20 Reps
@10
4A
Shrug (Dumbbell)
3 Sets
15-20 Reps
@10
4B
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5B
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@10