Bwdb ppl

by Maxwell F.

14 athletes joined

Program Description

Body weight and dumbbell ppe

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 08, 2024 01:40
Last Edited
Feb 17, 2025 07:13

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

16.1%

Lats

10.3%

Chest

10.3%

Quadriceps

9.7%

Abs

9.4%

Front Delts

8.3%

Triceps

8.3%

Biceps

6.9%

Glutes

4.8%

Rear Delts

4.1%

Middle Delts

3.4%

Hamstrings

3.4%

Calves

3.4%

Forearms

0.7%

Adductors

0.7%

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Push Up

3

3-20 reps

RPE 9

2

Lateral Raise (Dumbbell)

3

3-15 reps

RPE 9

3

Push Up

3

3-15 reps

RPE 9

4

Push Up

3

3-15 reps

RPE 9

5

Hanging Leg Raise

3

3-15 reps

RPE 9

Day 2

1

Pull-Up (Bodyweight)

3

2-12 reps

RPE 9

2

Chin-Up (Bodyweight)

3

3-20 reps

RPE 9

3

Rear Delt Fly (Dumbbell)

3

3-15 reps

RPE 9

4

Wide Grip Pull-Up

3

3-15 reps

RPE 9

5

Bicep Curl (Dumbbell)

3

3-15 reps

RPE 9

6

Shrug (Dumbbell)

5

3-30 reps

RPE 9

7

Lying Leg Raise

2

3-20 reps

RPE 9

Day 3

1

Wall Sit

3

30-120 secs

RPE 9

2

Bulgarian Split Squat (Dumbbell)

3

5-15 reps

RPE 9

3

Standing Calf Raise

3

10-15 reps

RPE 9

4

Goblet Squat

3

3-15 reps

RPE 9

5

Sit Up

2

10-15 reps

RPE 9

Day 2

1

Pull-Up (Bodyweight)

3 Sets

2-12 Reps

@9

2

Chin-Up (Bodyweight)

3 Sets

3-20 Reps

@9

3

Rear Delt Fly (Dumbbell)

3 Sets

3-15 Reps

@9

4

Wide Grip Pull-Up

3 Sets

3-15 Reps

@9

5

Bicep Curl (Dumbbell)

3 Sets

3-15 Reps

@9

6

Shrug (Dumbbell)

5 Sets

3-30 Reps

@9

7

Lying Leg Raise

2 Sets

3-20 Reps

@9

Day 1

1

Push Up

3 Sets

3-20 Reps

@9

2

Lateral Raise (Dumbbell)

3 Sets

3-15 Reps

@9

3

Push Up

3 Sets

3-15 Reps

@9

4

Push Up

3 Sets

3-15 Reps

@9

5

Hanging Leg Raise

3 Sets

3-15 Reps

@9

Day 3

1

Wall Sit

3 Sets

30-120 secs

@9

2

Bulgarian Split Squat (Dumbbell)

3 Sets

5-15 Reps

@9

3

Standing Calf Raise

3 Sets

10-15 Reps

@9

4

Goblet Squat

3 Sets

3-15 Reps

@9

5

Sit Up

2 Sets

10-15 Reps

@9