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Michael's Second Program

by Michael B.
1 athletes joined
4.0
(1 rating)

Program Description

A four phase program to build strength across all planes of motion.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 19, 2025 12:40
  • Last Edited
    Jun 18, 2025 10:32

Summary

Michael's Second Program is a comprehensive 16-week training plan designed for those looking to build strength and endurance with just a dumbbell. With three workouts per week, you'll focus on key movements like Goblet Squats, Bench Press, and Romanian Deadlifts, ensuring a balanced approach to both upper and lower body development. This program emphasizes progressive overload and functional strength, making it ideal for everyday lifters aiming to enhance their performance and physique. Get ready to challenge yourself and see real results!
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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
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Goblet Squat
3 Sets
12 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Banded Walk
2 Sets
15 Reps
-
5
Plank with Shoulder Taps
3 Sets
10 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Hollow Hold
3 Sets
0.5 mins
-
Day 3
1
Step Up To Press
3 Sets
10 Reps
-
2
Lateral Lunge
3 Sets
10 Reps
-
3
Wood Chop
3 Sets
12 Reps
-
4
Single Leg Deadlift
3 Sets
10 Reps
-
5
Hanging Knee Raise
3 Sets
12 Reps
-