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Full Body Just Dumbbells

by Joseph Enoch
4 athletes joined

Program Description

Build muscle and lose weight

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2024 09:41
  • Last Edited
    Oct 25, 2024 07:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 10
2
Push Up
1
2
12 reps
12 reps
RPE 10
RPE 8
3
Pike Push Up
3
8 reps
RPE 9.5
4
Decline Push Up
3
8 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 8
6
Diamond push Up
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 10
2
Push Up
1
2
12 reps
12 reps
RPE 10
RPE 8
3
Pike Push Up
3
8 reps
RPE 9.5
4
Decline Push Up
3
8 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 8
6
Diamond push Up
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 10
2
Lunge (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Front Squat (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 10
2
Push Up
1
2
12 reps
12 reps
RPE 10
RPE 8
3
Pike Push Up
3
8 reps
RPE 9.5
4
Decline Push Up
3
8 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 8
6
Diamond push Up
3
8 reps
RPE 10
Day 3
No exercises added to this day
Week 1
1 / 2 Weeks
Day 1
1
Push Up (Incline)
3 Sets
10 Reps
@10
2
Push Up
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
3
Pike Push Up
3 Sets
8 Reps
@9.5
4
Decline Push Up
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@8
6
Diamond push Up
3 Sets
8 Reps
@10
Day 2
1
Goblet Squat
3 Sets
6 Reps
@10
2
Lunge (Dumbbell)
3 Sets
10 Reps
@10
3
Deadlift (Dumbbell)
3 Sets
12 Reps
@10
4
Squat (Bodyweight)
3 Sets
10 Reps
@10
5
Front Squat (Dumbbell)
3 Sets
10 Reps
@10
Day 3
No exercises added to this day