Program Description
Gaining muscle mass strength without being to fancy
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 30, 2024 04:25
- Last EditedJun 18, 2025 11:28

Summary
Transform your fitness journey with the Barbell Dumbbell Body Weight program! This comprehensive 12-week plan is designed for those looking to build strength and endurance through a balanced mix of barbell, dumbbell, and bodyweight exercises. With three training days each week, you'll engage major muscle groups while enhancing your cardiovascular fitness. Get ready to push your limits and track your progress as you sculpt your body and boost your performance!
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
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Barbell)4 Sets
8-12 Reps
@8
2
Standing Shoulder Press (Dumbbell)4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9.5
4
Tricep Kickback3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)1 Set
-
6
Push Up1 Set
-
Day 2
1
Run1 Set
5 mins
-
2
Squat (Bodyweight)3 Sets
30 Reps
-
3
Straight Leg Calf Raise3 Sets
15 Reps
-
4
Wall Sit1 Set
1-5 mins
-
5
Side Bend (Dumbbell)2 Sets
20 Reps
-
6
Plank1 Set
AMRAP
-
Day 3
1
Hammer Curl3 Sets
-
2
Bent Over Row (Barbell)3 Sets
-
3
Pinwheel Curl2 Sets
-
4
Standing Shoulder Press (Dumbbell)2 Sets
-
5
Tricep Kickback2 Sets
-
6
Push Up2 Sets
-
7
Bicep Curl (Dumbbell)3 Sets
-
8
Shrug (Dumbbell)2 Sets
-
9
Lateral Raise (Dumbbell)3 Sets
-
10
Wrist Curls2 Sets
-