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Basic training voor Tarsis en Mirko

by Justin Cider
1 athletes joined
5.0
(1 rating)

Program Description

To get in decent shape.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 14, 2024 01:03
  • Last Edited
    Jun 18, 2025 12:34

Summary

Unlock your strength with this 4-week program designed for Tarsis and Mirko, focusing on foundational movements with dumbbells. Train three times a week with a balanced mix of push, pull, and leg days, ensuring a comprehensive approach to building muscle and enhancing endurance. Each session is structured to maximize your gains, featuring exercises like the Incline Bench Press and Pull-Ups, tailored for all fitness levels. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
10.9%
Abs
10.1%
Chest
8.4%
Middle Delts
8.4%
Upper Back
7.6%
Quadriceps
7.6%
Biceps
7.6%
Lats
7.6%
Glutes
5.9%
Calves
4.2%
Hamstrings
4.2%
Forearms
1.7%
Lower Back
1.7%
Rear Delts
0.8%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Dumbbell Row
3
5-12 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Dumbbell Row
3
5-12 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Dumbbell Row
3
5-12 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Dumbbell Row
3
5-12 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Skull Crusher
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Overhead Press (Dumbbell)
3
6-12 reps
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Skull Crusher
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Overhead Press (Dumbbell)
3
6-12 reps
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Skull Crusher
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Overhead Press (Dumbbell)
3
6-12 reps
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Skull Crusher
3
6-12 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Overhead Press (Dumbbell)
3
6-12 reps
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-12 reps
-
2
Deadlift (Dumbbell)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Leg Pull-In
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-12 reps
-
2
Deadlift (Dumbbell)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Leg Pull-In
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-12 reps
-
2
Deadlift (Dumbbell)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Leg Pull-In
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-12 reps
-
2
Deadlift (Dumbbell)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Leg Pull-In
3
6-12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
Skull Crusher
3 Sets
6-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
-
5
Push Up
3 Sets
-
Day 1
1
Pull-Up (Bodyweight)
3 Sets
3-12 Reps
-
2
Dumbbell Row
3 Sets
5-12 Reps
-
3
Lying Side Lateral Raise
3 Sets
6-10 Reps
-
4
Plank
3 Sets
-
Day 3
1
Standing Calf Raise
3 Sets
6-12 Reps
-
2
Deadlift (Dumbbell)
3 Sets
6-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
-
4
Leg Pull-In
3 Sets
6-12 Reps
-