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At Home Dumbbell Lift

by Chad W.
2 athletes joined

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
    Nov 05, 2025 06:20

Summary

Transform your home workouts with the At Home Dumbbell Lift program, a comprehensive 10-week journey designed for those looking to build strength and muscle using just a set of dumbbells. Committing to five days a week, you'll tackle a variety of targeted exercises, including leg days, push days, and core-focused routines, all structured around effective supersets to maximize your gains. Whether you’re a beginner or a seasoned lifter, this program will challenge you to push your limits and achieve your fitness goals—all from the comfort of your home. Get ready to lift, sweat, and see results!
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
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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