logo
BoostcampPNG

Akhil's Workout

by Akhil S.

Program Description

Training at home with only dumbells. Nothing too crazy but its effective.. (i guess)

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 02:54
  • Last Edited
    Aug 20, 2025 05:25

Summary

Transform your strength and sculpt your physique with Akhil's Workout, a comprehensive 16-week program designed for dedicated lifters. Committed to five days a week, this regimen focuses on building muscle and enhancing endurance through targeted dumbbell exercises. Each session includes a variety of movements, such as the Floor Press and B-Stance Romanian Deadlift, ensuring a balanced approach to upper and lower body training. With clear video demonstrations and a progressive structure, you'll stay motivated and see results as you push your limits. Get ready to elevate your fitness journey!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Shrug (Dumbbell)
1
20 reps
-
8
Floor Chest Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Split Squat (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
5
Straight Leg Calf Raise
1
1
50 reps
50 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Glute Bridge (Bodyweight)
1
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
20 reps
-
3
Side Bend (Dumbbell)
3
20 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Skull Crusher (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Reverse Fly
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
12 reps
-
2
Goblet Squat
4
12 reps
-
3
A Skip
2
50 reps
-
4
Wall Sit
2
1 reps
-
5
Squat Thruster
3
12 reps
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Squat (Bodyweight)
1
80 reps
RPE 10
8
90/90 Hip Flow
1
4 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
12 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
3
Alternating Dumbbell Curl
3 Sets
12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
7
Shrug (Dumbbell)
1 Set
20 Reps
-
8
Floor Chest Fly (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
4
Romanian Deadlift to Row (Dumbbell)
3 Sets
12 Reps
-
5
Straight Leg Calf Raise
1 Set
1 Set
50 Reps
50 Reps
@9
@10
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
50 Reps
@10
Day 3
1
Romanian Deadlift to Row (Dumbbell)
3 Sets
12 Reps
-
2
Pullover (Dumbbell)
3 Sets
20 Reps
-
3
Side Bend (Dumbbell)
3 Sets
20 Reps
-
4
Abs Crunch (Weighted)
3 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
2
Skull Crusher (Dumbbell)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Lying Reverse Fly
3 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
2
Goblet Squat
4 Sets
12 Reps
-
3
A Skip
2 Sets
50 Reps
-
4
Wall Sit
2 Sets
1 Reps
-
5
Squat Thruster
3 Sets
12 Reps
-
6
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
7
Squat (Bodyweight)
1 Set
80 Reps
@10
8
90/90 Hip Flow
1 Set
4 Reps
@10