Akhil's Workout
Got some dumbells and stuck at home?
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Floor Press (Dumbbell) | 3 | 12 reps | @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 rep | — |
| 7 | Shrug (Dumbbell) | 1 | 20 reps | — |
| 8 | Floor Chest Fly (Dumbbell) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | 50 reps | @9 |
| 1 | 50 reps | @10 | ||
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | — |
| 7 | Glute Bridge (Bodyweight) | 1 | 50 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | — |
| 5 | Lying Leg Raise | 2 | 20 reps | — |
| 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 rep | — |
| 5 | Squat Thruster | 3 | 12 reps | — |
| 6 | Sumo Deadlift (Dumbbell) | 3 | 12 reps | — |
| 7 | Squat (Bodyweight) | 1 | 80 reps | @10 |
| 8 | 90/90 Hip Flow | 1 | 4 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Akhil's Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Akhil's Workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Akhil's Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
