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Calisthenics-Dumbells
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30 athletes joined
Program Description
Get stronger
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 12, 2024 01:22
Last Edited
Jun 22, 2024 10:32
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.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@10
2
Hammer Curl
2 Sets
30 Reps
@10
3
Wrist Curls
2 Sets
20 Reps
@10
4
Dumbbell Row
2 Sets
20 Reps
@10
5
Skull Crusher
2 Sets
15 Reps
@10
6
Concentration Curl
2 Sets
20 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
20 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Sit Up
2 Sets
50 Reps
@10
2
Bear Crawl
2 Sets
30 Reps
@10
3
Leg Pull-In
2 Sets
30 Reps
@10
4
Hollow Hold
1 Set
2 mins
@10
5
Oblique Crunch
2 Sets
30 Reps
@10
6
Lying Leg Raise
2 Sets
20 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
20 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
30 Reps
@10
10
Plank
1 Set
2 mins
@10
Day 3
1
Kroc Row
2 Sets
20 Reps
@10
2
Front Raise
2 Sets
15 Reps
@10
3
Arnold Press
2 Sets
15 Reps
@10
4
Rear Delt Row
2 Sets
15 Reps
@10
5
Shrug (Dumbbell)
2 Sets
25 Reps
@10
6
Snatch (Dumbbell)
2 Sets
20 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
20 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
Push Up
2 Sets
20 Reps
@10
2
Push Up (Incline)
2 Sets
25 Reps
@10
3
Burpee
2 Sets
15 Reps
@10
4
Run
1 Set
15 mins
@10
Day 4
1
Goblet Squat
2 Sets
25 Reps
@10
2
Squat Thruster
2 Sets
25 Reps
@10
3
Squat (Dumbbell)
2 Sets
25 Reps
@10
4
Lunge (Dumbbell)
2 Sets
25 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
30 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
20 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
25 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
25 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
25 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
25 Reps
@10
Day 6
1
Run
1 Set
15 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@10
2
Hammer Curl
2 Sets
30 Reps
@10
3
Wrist Curls
2 Sets
20 Reps
@10
4
Dumbbell Row
2 Sets
20 Reps
@10
5
Skull Crusher
2 Sets
15 Reps
@10
6
Concentration Curl
2 Sets
20 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
20 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Sit Up
2 Sets
50 Reps
@10
2
Bear Crawl
2 Sets
30 Reps
@10
3
Leg Pull-In
2 Sets
30 Reps
@10
4
Hollow Hold
1 Set
2 mins
@10
5
Oblique Crunch
2 Sets
30 Reps
@10
6
Lying Leg Raise
2 Sets
20 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
20 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
30 Reps
@10
10
Plank
1 Set
2 mins
@10
Day 3
1
Kroc Row
2 Sets
20 Reps
@10
2
Front Raise
2 Sets
15 Reps
@10
3
Arnold Press
2 Sets
15 Reps
@10
4
Rear Delt Row
2 Sets
15 Reps
@10
5
Shrug (Dumbbell)
2 Sets
25 Reps
@10
6
Snatch (Dumbbell)
2 Sets
20 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
20 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
Push Up
2 Sets
20 Reps
@10
2
Push Up (Incline)
2 Sets
25 Reps
@10
3
Burpee
2 Sets
15 Reps
@10
4
Run
1 Set
15 mins
@10
Day 4
1
Goblet Squat
2 Sets
25 Reps
@10
2
Squat Thruster
2 Sets
25 Reps
@10
3
Squat (Dumbbell)
2 Sets
25 Reps
@10
4
Lunge (Dumbbell)
2 Sets
25 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
30 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
20 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
25 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
25 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
25 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
25 Reps
@10
Day 6
1
Run
1 Set
15 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
25 Reps
@10
2
Hammer Curl
2 Sets
35 Reps
@10
3
Wrist Curls
2 Sets
25 Reps
@10
4
Dumbbell Row
2 Sets
25 Reps
@10
5
Skull Crusher
2 Sets
20 Reps
@10
6
Concentration Curl
2 Sets
25 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
20 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
25 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
25 Reps
@10
Day 2
1
Sit Up
2 Sets
55 Reps
@10
2
Bear Crawl
2 Sets
35 Reps
@10
3
Leg Pull-In
2 Sets
35 Reps
@10
4
Hollow Hold
1 Set
3 mins
@10
5
Oblique Crunch
2 Sets
35 Reps
@10
6
Lying Leg Raise
2 Sets
25 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
25 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
25 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
35 Reps
@10
10
Plank
1 Set
3 mins
@10
Day 3
1
Kroc Row
2 Sets
25 Reps
@10
2
Front Raise
2 Sets
20 Reps
@10
3
Arnold Press
2 Sets
20 Reps
@10
4
Rear Delt Row
2 Sets
20 Reps
@10
5
Shrug (Dumbbell)
2 Sets
30 Reps
@10
6
Snatch (Dumbbell)
2 Sets
25 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
20 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
25 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
25 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
@10
Day 4
1
Goblet Squat
2 Sets
30 Reps
@10
2
Squat Thruster
2 Sets
30 Reps
@10
3
Squat (Dumbbell)
2 Sets
30 Reps
@10
4
Lunge (Dumbbell)
2 Sets
30 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
35 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
25 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
30 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
30 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
30 Reps
@10
Day 5
1
Push Up
2 Sets
25 Reps
@10
2
Push Up (Incline)
2 Sets
30 Reps
@10
3
Burpee
2 Sets
20 Reps
@10
4
Run
1 Set
20 mins
@10
Day 6
1
Run
1 Set
20 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
25 Reps
@10
2
Hammer Curl
2 Sets
35 Reps
@10
3
Wrist Curls
2 Sets
25 Reps
@10
4
Dumbbell Row
2 Sets
25 Reps
@10
5
Skull Crusher
2 Sets
20 Reps
@10
6
Concentration Curl
2 Sets
25 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
20 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
25 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
25 Reps
@10
Day 2
1
Sit Up
2 Sets
55 Reps
@10
2
Bear Crawl
2 Sets
35 Reps
@10
3
Leg Pull-In
2 Sets
35 Reps
@10
4
Hollow Hold
1 Set
3 mins
@10
5
Oblique Crunch
2 Sets
35 Reps
@10
6
Lying Leg Raise
2 Sets
25 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
25 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
25 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
35 Reps
@10
10
Plank
1 Set
3 mins
@10
Day 3
1
Kroc Row
2 Sets
25 Reps
@10
2
Front Raise
2 Sets
20 Reps
@10
3
Arnold Press
2 Sets
20 Reps
@10
4
Rear Delt Row
2 Sets
20 Reps
@10
5
Shrug (Dumbbell)
2 Sets
30 Reps
@10
6
Snatch (Dumbbell)
2 Sets
25 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
20 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
25 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
25 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
@10
Day 4
1
Goblet Squat
2 Sets
30 Reps
@10
2
Squat Thruster
2 Sets
30 Reps
@10
3
Squat (Dumbbell)
2 Sets
30 Reps
@10
4
Lunge (Dumbbell)
2 Sets
30 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
35 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
25 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
30 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
30 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
30 Reps
@10
Day 5
1
Push Up
2 Sets
25 Reps
@10
2
Push Up (Incline)
2 Sets
30 Reps
@10
3
Burpee
2 Sets
20 Reps
@10
4
Run
1 Set
20 mins
@10
Day 6
1
Run
1 Set
20 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
25 Reps
@10
2
Hammer Curl
2 Sets
35 Reps
@10
3
Wrist Curls
2 Sets
25 Reps
@10
4
Dumbbell Row
2 Sets
25 Reps
@10
5
Skull Crusher
2 Sets
20 Reps
@10
6
Concentration Curl
2 Sets
25 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
20 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
25 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
25 Reps
@10
Day 2
1
Sit Up
2 Sets
55 Reps
@10
2
Bear Crawl
2 Sets
35 Reps
@10
3
Leg Pull-In
2 Sets
35 Reps
@10
4
Hollow Hold
1 Set
3 mins
@10
5
Oblique Crunch
2 Sets
35 Reps
@10
6
Lying Leg Raise
2 Sets
25 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
25 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
25 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
35 Reps
@10
10
Plank
1 Set
3 mins
@10
Day 3
1
Kroc Row
2 Sets
25 Reps
@10
2
Front Raise
2 Sets
20 Reps
@10
3
Arnold Press
2 Sets
20 Reps
@10
4
Rear Delt Row
2 Sets
20 Reps
@10
5
Shrug (Dumbbell)
2 Sets
30 Reps
@10
6
Snatch (Dumbbell)
2 Sets
25 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
20 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
25 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
25 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
@10
Day 4
1
Goblet Squat
2 Sets
30 Reps
@10
2
Squat Thruster
2 Sets
30 Reps
@10
3
Squat (Dumbbell)
2 Sets
30 Reps
@10
4
Lunge (Dumbbell)
2 Sets
30 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
35 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
25 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
30 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
30 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
30 Reps
@10
Day 5
1
Push Up
2 Sets
25 Reps
@10
2
Push Up (Incline)
2 Sets
30 Reps
@10
3
Burpee
2 Sets
20 Reps
@10
4
Run
1 Set
20 mins
@10
Day 6
1
Run
1 Set
20 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@10
2
Hammer Curl
2 Sets
40 Reps
@10
3
Wrist Curls
2 Sets
30 Reps
@10
4
Dumbbell Row
2 Sets
30 Reps
@10
5
Skull Crusher
2 Sets
25 Reps
@10
6
Concentration Curl
2 Sets
30 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
25 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
25 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
25 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
30 Reps
@10
Day 2
1
Sit Up
2 Sets
60 Reps
@10
2
Bear Crawl
2 Sets
40 Reps
@10
3
Leg Pull-In
2 Sets
40 Reps
@10
4
Hollow Hold
1 Set
4 mins
@10
5
Oblique Crunch
2 Sets
40 Reps
@10
6
Lying Leg Raise
2 Sets
30 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
30 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
30 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
40 Reps
@10
10
Plank
1 Set
4 mins
@10
Day 3
1
Kroc Row
2 Sets
30 Reps
@10
2
Front Raise
2 Sets
25 Reps
@10
3
Arnold Press
2 Sets
25 Reps
@10
4
Rear Delt Row
2 Sets
25 Reps
@10
5
Shrug (Dumbbell)
2 Sets
35 Reps
@10
6
Snatch (Dumbbell)
2 Sets
30 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
25 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
25 Reps
@10
Day 4
1
Goblet Squat
2 Sets
35 Reps
@10
2
Squat Thruster
2 Sets
35 Reps
@10
3
Squat (Dumbbell)
2 Sets
35 Reps
@10
4
Lunge (Dumbbell)
2 Sets
35 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
40 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
30 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
35 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
35 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
35 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
35 Reps
@10
Day 5
1
Push Up
2 Sets
30 Reps
@10
2
Push Up (Incline)
2 Sets
35 Reps
@10
3
Burpee
2 Sets
25 Reps
@10
4
Run
1 Set
25 mins
@10
Day 6
1
Run
1 Set
25 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@10
2
Hammer Curl
2 Sets
40 Reps
@10
3
Wrist Curls
2 Sets
30 Reps
@10
4
Dumbbell Row
2 Sets
30 Reps
@10
5
Skull Crusher
2 Sets
25 Reps
@10
6
Concentration Curl
2 Sets
30 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
25 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
25 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
25 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
30 Reps
@10
Day 2
1
Sit Up
2 Sets
60 Reps
@10
2
Bear Crawl
2 Sets
40 Reps
@10
3
Leg Pull-In
2 Sets
40 Reps
@10
4
Hollow Hold
1 Set
4 mins
@10
5
Oblique Crunch
2 Sets
40 Reps
@10
6
Lying Leg Raise
2 Sets
30 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
30 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
30 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
40 Reps
@10
10
Plank
1 Set
4 mins
@10
Day 3
1
Kroc Row
2 Sets
30 Reps
@10
2
Front Raise
2 Sets
25 Reps
@10
3
Arnold Press
2 Sets
25 Reps
@10
4
Rear Delt Row
2 Sets
25 Reps
@10
5
Shrug (Dumbbell)
2 Sets
35 Reps
@10
6
Snatch (Dumbbell)
2 Sets
30 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
25 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
25 Reps
@10
Day 4
1
Goblet Squat
2 Sets
35 Reps
@10
2
Squat Thruster
2 Sets
35 Reps
@10
3
Squat (Dumbbell)
2 Sets
35 Reps
@10
4
Lunge (Dumbbell)
2 Sets
35 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
40 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
30 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
35 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
35 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
35 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
35 Reps
@10
Day 5
1
Push Up
2 Sets
30 Reps
@10
2
Push Up (Incline)
2 Sets
35 Reps
@10
3
Burpee
2 Sets
25 Reps
@10
4
Run
1 Set
25 mins
@10
Day 6
1
Run
1 Set
20 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
30 Reps
@10
2
Hammer Curl
2 Sets
40 Reps
@10
3
Wrist Curls
2 Sets
30 Reps
@10
4
Dumbbell Row
2 Sets
30 Reps
@10
5
Skull Crusher
2 Sets
25 Reps
@10
6
Concentration Curl
2 Sets
30 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
25 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
25 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
25 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
30 Reps
@10
Day 2
1
Sit Up
2 Sets
60 Reps
@10
2
Bear Crawl
2 Sets
40 Reps
@10
3
Leg Pull-In
2 Sets
40 Reps
@10
4
Hollow Hold
1 Set
4 mins
@10
5
Oblique Crunch
2 Sets
40 Reps
@10
6
Lying Leg Raise
2 Sets
30 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
30 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
30 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
40 Reps
@10
10
Plank
1 Set
4 mins
@10
Day 3
1
Kroc Row
2 Sets
30 Reps
@10
2
Front Raise
2 Sets
25 Reps
@10
3
Arnold Press
2 Sets
25 Reps
@10
4
Rear Delt Row
2 Sets
25 Reps
@10
5
Shrug (Dumbbell)
2 Sets
35 Reps
@10
6
Snatch (Dumbbell)
2 Sets
30 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
25 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
30 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
30 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
25 Reps
@10
Day 4
1
Goblet Squat
2 Sets
35 Reps
@10
2
Squat Thruster
2 Sets
35 Reps
@10
3
Squat (Dumbbell)
2 Sets
35 Reps
@10
4
Lunge (Dumbbell)
2 Sets
35 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
40 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
30 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
35 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
35 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
35 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
35 Reps
@10
Day 5
1
Push Up
2 Sets
30 Reps
@10
2
Push Up (Incline)
2 Sets
35 Reps
@10
3
Burpee
2 Sets
25 Reps
@10
4
Run
1 Set
25 mins
@10
Day 6
1
Run
1 Set
20 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
35 Reps
@10
2
Hammer Curl
2 Sets
45 Reps
@10
3
Wrist Curls
2 Sets
35 Reps
@10
4
Dumbbell Row
2 Sets
35 Reps
@10
5
Skull Crusher
2 Sets
30 Reps
@10
6
Concentration Curl
2 Sets
35 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
30 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
30 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
30 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
35 Reps
@10
Day 2
1
Sit Up
2 Sets
65 Reps
@10
2
Bear Crawl
2 Sets
45 Reps
@10
3
Leg Pull-In
2 Sets
45 Reps
@10
4
Hollow Hold
1 Set
5 mins
@10
5
Oblique Crunch
2 Sets
45 Reps
@10
6
Lying Leg Raise
2 Sets
35 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
35 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
35 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
45 Reps
@10
10
Plank
1 Set
5 mins
@10
Day 3
1
Kroc Row
2 Sets
35 Reps
@10
2
Front Raise
2 Sets
35 Reps
@10
3
Arnold Press
2 Sets
30 Reps
@10
4
Rear Delt Row
2 Sets
30 Reps
@10
5
Shrug (Dumbbell)
2 Sets
40 Reps
@10
6
Snatch (Dumbbell)
2 Sets
35 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
30 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
35 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
35 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
30 Reps
@10
Day 4
1
Goblet Squat
2 Sets
40 Reps
@10
2
Squat Thruster
2 Sets
40 Reps
@10
3
Squat (Dumbbell)
2 Sets
40 Reps
@10
4
Lunge (Dumbbell)
2 Sets
40 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
45 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
35 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
40 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
40 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
40 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
40 Reps
@10
Day 5
1
Push Up
2 Sets
35 Reps
@10
2
Push Up (Incline)
2 Sets
40 Reps
@10
3
Burpee
2 Sets
30 Reps
@10
4
Run
1 Set
30 mins
@10
Day 6
1
Run
1 Set
30 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
35 Reps
@10
2
Hammer Curl
2 Sets
45 Reps
@10
3
Wrist Curls
2 Sets
35 Reps
@10
4
Dumbbell Row
2 Sets
35 Reps
@10
5
Skull Crusher
2 Sets
30 Reps
@10
6
Concentration Curl
2 Sets
35 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
30 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
30 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
30 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
35 Reps
@10
Day 2
1
Sit Up
2 Sets
65 Reps
@10
2
Bear Crawl
2 Sets
45 Reps
@10
3
Leg Pull-In
2 Sets
45 Reps
@10
4
Hollow Hold
1 Set
5 mins
@10
5
Oblique Crunch
2 Sets
45 Reps
@10
6
Lying Leg Raise
2 Sets
35 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
35 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
35 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
45 Reps
@10
10
Plank
1 Set
5 mins
@10
Day 3
1
Kroc Row
2 Sets
35 Reps
@10
2
Front Raise
2 Sets
35 Reps
@10
3
Arnold Press
2 Sets
30 Reps
@10
4
Rear Delt Row
2 Sets
30 Reps
@10
5
Shrug (Dumbbell)
2 Sets
40 Reps
@10
6
Snatch (Dumbbell)
2 Sets
35 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
30 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
35 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
35 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
30 Reps
@10
Day 4
1
Goblet Squat
2 Sets
40 Reps
@10
2
Squat Thruster
2 Sets
40 Reps
@10
3
Squat (Dumbbell)
2 Sets
40 Reps
@10
4
Lunge (Dumbbell)
2 Sets
40 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
45 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
35 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
40 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
40 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
40 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
40 Reps
@10
Day 5
1
Push Up
2 Sets
35 Reps
@10
2
Push Up (Incline)
2 Sets
40 Reps
@10
3
Burpee
2 Sets
30 Reps
@10
4
Run
1 Set
30 mins
@10
Day 6
1
Run
1 Set
30 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
35 Reps
@10
2
Hammer Curl
2 Sets
45 Reps
@10
3
Wrist Curls
2 Sets
35 Reps
@10
4
Dumbbell Row
2 Sets
35 Reps
@10
5
Skull Crusher
2 Sets
30 Reps
@10
6
Concentration Curl
2 Sets
35 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
30 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
30 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
30 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
35 Reps
@10
Day 2
1
Sit Up
2 Sets
65 Reps
@10
2
Bear Crawl
2 Sets
45 Reps
@10
3
Leg Pull-In
2 Sets
45 Reps
@10
4
Hollow Hold
1 Set
5 mins
@10
5
Oblique Crunch
2 Sets
45 Reps
@10
6
Lying Leg Raise
2 Sets
35 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
35 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
35 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
45 Reps
@10
10
Plank
1 Set
5 mins
@10
Day 3
1
Kroc Row
2 Sets
35 Reps
@10
2
Front Raise
2 Sets
35 Reps
@10
3
Arnold Press
2 Sets
30 Reps
@10
4
Rear Delt Row
2 Sets
30 Reps
@10
5
Shrug (Dumbbell)
2 Sets
40 Reps
@10
6
Snatch (Dumbbell)
2 Sets
35 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
30 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
35 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
35 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
30 Reps
@10
Day 4
1
Goblet Squat
2 Sets
40 Reps
@10
2
Squat Thruster
2 Sets
40 Reps
@10
3
Squat (Dumbbell)
2 Sets
40 Reps
@10
4
Lunge (Dumbbell)
2 Sets
40 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
45 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
35 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
40 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
40 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
40 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
40 Reps
@10
Day 5
1
Push Up
2 Sets
35 Reps
@10
2
Push Up (Incline)
2 Sets
40 Reps
@10
3
Burpee
2 Sets
30 Reps
@10
4
Run
1 Set
30 mins
@10
Day 6
1
Run
1 Set
30 mins
@10
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
45 Reps
@10
2
Hammer Curl
2 Sets
55 Reps
@10
3
Wrist Curls
2 Sets
45 Reps
@10
4
Dumbbell Row
2 Sets
45 Reps
@10
5
Skull Crusher
2 Sets
40 Reps
@10
6
Concentration Curl
2 Sets
45 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
40 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
40 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
40 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
45 Reps
@10
Day 2
1
Sit Up
1 Set
1 Set
75 Reps
7 Reps
@10
@10
2
Bear Crawl
2 Sets
55 Reps
@10
3
Leg Pull-In
2 Sets
55 Reps
@10
4
Hollow Hold
1 Set
7 mins
@10
5
Oblique Crunch
2 Sets
55 Reps
@10
6
Lying Leg Raise
2 Sets
45 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
45 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
45 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
55 Reps
@10
10
Plank
1 Set
7 mins
@10
Day 3
1
Kroc Row
2 Sets
45 Reps
@10
2
Front Raise
2 Sets
45 Reps
@10
3
Arnold Press
2 Sets
40 Reps
@10
4
Rear Delt Row
2 Sets
40 Reps
@10
5
Shrug (Dumbbell)
2 Sets
50 Reps
@10
6
Snatch (Dumbbell)
2 Sets
45 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
40 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
45 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
45 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
40 Reps
@10
Day 4
1
Goblet Squat
2 Sets
50 Reps
@10
2
Squat Thruster
2 Sets
50 Reps
@10
3
Squat (Dumbbell)
2 Sets
50 Reps
@10
4
Lunge (Dumbbell)
2 Sets
50 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
55 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
45 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
50 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
50 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
50 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
50 Reps
@10
Day 5
1
Push Up
2 Sets
45 Reps
@10
2
Push Up (Incline)
2 Sets
50 Reps
@10
3
Burpee
2 Sets
40 Reps
@10
4
Run
1 Set
35 mins
@10
Day 6
1
Run
1 Set
35 mins
@10