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BoostcampPNG

Gym

by Brian Hambeck

Program Description

Probaf

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 19, 2026 11:19
  • Last Edited
    Mar 20, 2026 12:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
9.1%
Front Delts
8.7%
Upper Back
8.3%
Quadriceps
7.6%
Chest
7.3%
Glutes
6.6%
Hamstrings
6.6%
Lats
6.3%
Forearms
5.9%
Abs
5.9%
Middle Delts
5.8%
Rear Delts
3.3%
Calves
2.6%
Adductors
2.4%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3
Pullover (Dumbbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
4
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Push Up
3
AMRAP
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Straight Leg Calf Raise
4
20 reps
RPE 8
5
Plank
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Underhand Barbell Row
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Underhand Barbell Row
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Underhand Barbell Row
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Underhand Barbell Row
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2
Underhand Barbell Row
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
4
10 reps
RPE 8
2
Concentration Curl
4
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
4
10 reps
RPE 8
2
Concentration Curl
4
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
4
10 reps
RPE 8
2
Concentration Curl
4
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
4
10 reps
RPE 8
2
Concentration Curl
4
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Floor Press
3
10 reps
RPE 8
2
Concentration Curl
3
12 reps
RPE 8
3
Tricep Kickback
3
15 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Wrist Curls
3
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
3 Sets
10 Reps
@8
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Floor Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Straight Leg Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
5
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Underhand Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 5
1
Close Grip Barbell Floor Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8