logo
BoostcampPNG

Dumbbell Carnage

by Bhavin S.

Program Description

Fat loss and Build Muscle.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 03:02
  • Last Edited
    Feb 25, 2026 03:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Quadriceps
11.2%
Glutes
11.2%
Hamstrings
11.2%
Triceps
11%
Biceps
8.2%
Abs
7.2%
Middle Delts
6.5%
Front Delts
5.6%
Lower Back
5.6%
Lats
5.6%
Forearms
3.6%
Cardio
0.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
1B
Step-Up
2
1 mins
-
2A
Front Squat (Dumbbell)
3
8 reps
RPE 8
2B
Mountain Climber
2
1 mins
-
3A
Deadlift (Dumbbell)
3
8 reps
RPE 8
3B
Slow Standing Knee Raise
2
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Knee Tuck
2
1 mins
-
5A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
5B
Run In Place
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
1B
Step-Up
2
1 mins
-
2A
Front Squat (Dumbbell)
3
8 reps
RPE 8
2B
Mountain Climber
2
1 mins
-
3A
Deadlift (Dumbbell)
3
8 reps
RPE 8
3B
Slow Standing Knee Raise
2
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Knee Tuck
2
1 mins
-
5A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
5B
Run In Place
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
1
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
6F
Tricep Kickback
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
1
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
6F
Tricep Kickback
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6F
Tricep Kickback
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6F
Tricep Kickback
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
1B
Step-Up
2
1 mins
-
2A
Front Squat (Dumbbell)
3
8 reps
RPE 8
2B
Mountain Climber
2
1 mins
-
3A
Deadlift (Dumbbell)
3
8 reps
RPE 8
3B
Slow Standing Knee Raise
2
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Knee Tuck
2
1 mins
-
5A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
5B
Run In Place
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
1B
Step-Up
2
1 mins
-
2A
Front Squat (Dumbbell)
3
8 reps
RPE 8
2B
Mountain Climber
2
1 mins
-
3A
Deadlift (Dumbbell)
3
8 reps
RPE 8
3B
Slow Standing Knee Raise
2
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Knee Tuck
2
1 mins
-
5A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
5B
Run In Place
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
1
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
6F
Tricep Kickback
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
1
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
6F
Tricep Kickback
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6F
Tricep Kickback
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6F
Tricep Kickback
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
1B
Step-Up
2
1 mins
-
2A
Front Squat (Dumbbell)
3
8 reps
RPE 8
2B
Mountain Climber
2
1 mins
-
3A
Deadlift (Dumbbell)
3
8 reps
RPE 8
3B
Slow Standing Knee Raise
2
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Knee Tuck
2
1 mins
-
5A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
5B
Run In Place
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
1B
Step-Up
2
1 mins
-
2A
Front Squat (Dumbbell)
3
8 reps
RPE 8
2B
Mountain Climber
2
1 mins
-
3A
Deadlift (Dumbbell)
3
8 reps
RPE 8
3B
Slow Standing Knee Raise
2
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4B
Knee Tuck
2
1 mins
-
5A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
5B
Run In Place
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
1
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
6F
Tricep Kickback
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
1
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
6F
Tricep Kickback
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6F
Tricep Kickback
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
2
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6F
Tricep Kickback
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 8
1B
Step-Up
4
1 mins
-
2A
Front Squat (Dumbbell)
5
8 reps
RPE 8
2B
Mountain Climber
4
1 mins
-
3A
Deadlift (Dumbbell)
5
8 reps
RPE 8
3B
Slow Standing Knee Raise
4
1 mins
-
4A
Low Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4B
Knee Tuck
4
1 mins
-
5A
Bent Over Row (Dumbbell)
5
8 reps
RPE 8
5B
Run In Place
4
1 mins
-
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
6C
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6D
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
6E
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6F
Tricep Kickback
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Step-Up
1 Set
1 Set
1 mins
1 mins
-
-
2A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2B
Mountain Climber
1 Set
1 Set
1 mins
1 mins
-
-
3A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3B
Slow Standing Knee Raise
1 Set
1 Set
1 mins
1 mins
-
-
4A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4B
Knee Tuck
1 Set
1 Set
1 mins
1 mins
-
-
5A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5B
Run In Place
1 Set
1 Set
1 mins
1 mins
-
-
Day 2
1
Cardio (Zone 2)
1 Set
20 mins
-
Day 3
1A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Step-Up
1 Set
1 Set
1 mins
1 mins
-
-
2A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2B
Mountain Climber
1 Set
1 Set
1 mins
1 mins
-
-
3A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3B
Slow Standing Knee Raise
1 Set
1 Set
1 mins
1 mins
-
-
4A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4B
Knee Tuck
1 Set
1 Set
1 mins
1 mins
-
-
5A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5B
Run In Place
1 Set
1 Set
1 mins
1 mins
-
-
Day 4
1
Cardio (Zone 2)
1 Set
20 mins
-
Day 5
1A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1B
Step-Up
1 Set
1 Set
1 mins
1 mins
-
-
2A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2B
Mountain Climber
1 Set
1 Set
1 mins
1 mins
-
-
3A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3B
Slow Standing Knee Raise
1 Set
1 Set
1 mins
1 mins
-
-
4A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4B
Knee Tuck
1 Set
1 Set
1 mins
1 mins
-
-
5A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5B
Run In Place
1 Set
1 Set
1 mins
1 mins
-
-