Program Description
**ALL THE REPS** is a comprehensive 6-week program designed to elevate your strength and endurance through a blend of high-rep and AMRAP (As Many Reps As Possible) workouts. Each AMRAP set should have 2 rest pause sets. With 42 days of varied training, you'll engage major muscle groups using dumbbells and bodyweight exercises, ensuring balanced development and functional fitness. Each session is structured to push your limits, helping you build muscle while enhancing your cardiovascular fitness. Get ready to transform your body and crush your fitness goals!
Program Overview
- LevelBeginner, Intermediate
- GoalWomen's
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedMar 14, 2026 04:47
- Last EditedMar 15, 2026 05:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Abs
13%
Biceps
13%
Upper Back
7.8%
Forearms
7.8%
Cardio
6.5%
Quadriceps
5.2%
Glutes
5.2%
Hamstrings
5.2%
Middle Delts
5.2%
Front Delts
5.2%
Lats
5.2%
Chest
2.6%
Adductors
1.3%
Lower Back
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
4
Bent Over Row (Dumbbell)
1
AMRAP
RPE 10
5
Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
7B
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 8
8A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
8B
Tricep Kickback
2
12 reps
RPE 8
9A
Suitcase Carry
2
1 mins
RPE 10
9B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)1 Set
AMRAP
@10
3
Seated Shoulder Press (Dumbbell)1 Set
AMRAP
@10
4
Bent Over Row (Dumbbell)1 Set
AMRAP
@10
5
Bench Press (Dumbbell)1 Set
AMRAP
@10
6
Lat Pulldown (Neutral Grip)1 Set
AMRAP
@10
7A
Bicep Curl (Dumbbell)2 Sets
12 Reps
@8
7B
Overhead Tricep Extension (Dumbbell)2 Sets
12 Reps
@8
8A
Hammer Curl (Dumbbell)2 Sets
12 Reps
@8
8B
Tricep Kickback2 Sets
12 Reps
@8
9A
Suitcase Carry2 Sets
1 mins
@10
9B
Plank2 Sets
1 mins
@10
Day 2
1
Cardio1 Set
30 mins
-
Day 3
1
Cardio1 Set
30 mins
-
Day 4
1
Goblet Squat1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)1 Set
AMRAP
@10
3
Seated Shoulder Press (Dumbbell)1 Set
AMRAP
@10
4
Bent Over Row (Dumbbell)1 Set
AMRAP
@10
5
Bench Press (Dumbbell)1 Set
AMRAP
@10
6
Lat Pulldown (Neutral Grip)1 Set
AMRAP
@10
7A
Bicep Curl (Dumbbell)2 Sets
12 Reps
@8
7B
Overhead Tricep Extension (Dumbbell)2 Sets
12 Reps
@8
8A
Hammer Curl (Dumbbell)2 Sets
12 Reps
@8
8B
Tricep Kickback2 Sets
12 Reps
@8
9A
Suitcase Carry2 Sets
1 mins
@10
9B
Plank2 Sets
1 mins
@10
Day 5
1
Cardio1 Set
30 mins
-
Day 6
1
Cardio1 Set
30 mins
-
Day 7
1
Cardio1 Set
30 mins
-