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Akhil's Workout

by Akhil S.
5.0
(1 rating)

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 22, 2025 03:30

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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.8%
Hamstrings
12.1%
Quadriceps
8.2%
Triceps
6.9%
Lower Back
6.7%
Biceps
6.7%
Abs
6.5%
Upper Back
6.2%
Middle Delts
6.2%
Front Delts
5.8%
Lats
5%
Forearms
4.8%
Chest
4.3%
Rear Delts
4%
Adductors
2.2%
Calves
1.1%
Abductors
0.3%
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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
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
-
5
Lying Leg Raise
2
1
20 reps
20 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 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 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
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
-
5
Lying Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
-
@10