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BoostcampPNG

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.
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Glutes
11.4%
Front Delts
9.7%
Quadriceps
9.4%
Hamstrings
8.2%
Upper Back
8.2%
Triceps
7.9%
Middle Delts
7.7%
Biceps
4.7%
Lower Back
4%
Chest
3.7%
Other
3.7%
Forearms
2.2%
Lats
2%
Adductors
2%
Rear Delts
1.5%
Olympic
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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
Bicep Curl (Dumbbell)
2
20 reps
RPE 10
2
Hammer Curl
2
30 reps
RPE 10
3
Wrist Curls
2
20 reps
RPE 10
4
Dumbbell Row
2
20 reps
RPE 10
5
Skull Crusher
2
15 reps
RPE 10
6
Concentration Curl
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Floor Press (Dumbbell)
2
20 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
RPE 10
2
Hammer Curl
2
30 reps
RPE 10
3
Wrist Curls
2
20 reps
RPE 10
4
Dumbbell Row
2
20 reps
RPE 10
5
Skull Crusher
2
15 reps
RPE 10
6
Concentration Curl
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Floor Press (Dumbbell)
2
20 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
2
Hammer Curl
2
35 reps
RPE 10
3
Wrist Curls
2
25 reps
RPE 10
4
Dumbbell Row
2
25 reps
RPE 10
5
Skull Crusher
2
20 reps
RPE 10
6
Concentration Curl
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
2
Hammer Curl
2
35 reps
RPE 10
3
Wrist Curls
2
25 reps
RPE 10
4
Dumbbell Row
2
25 reps
RPE 10
5
Skull Crusher
2
20 reps
RPE 10
6
Concentration Curl
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
2
Hammer Curl
2
35 reps
RPE 10
3
Wrist Curls
2
25 reps
RPE 10
4
Dumbbell Row
2
25 reps
RPE 10
5
Skull Crusher
2
20 reps
RPE 10
6
Concentration Curl
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
30 reps
RPE 10
2
Hammer Curl
2
40 reps
RPE 10
3
Wrist Curls
2
30 reps
RPE 10
4
Dumbbell Row
2
30 reps
RPE 10
5
Skull Crusher
2
25 reps
RPE 10
6
Concentration Curl
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
30 reps
RPE 10
2
Hammer Curl
2
40 reps
RPE 10
3
Wrist Curls
2
30 reps
RPE 10
4
Dumbbell Row
2
30 reps
RPE 10
5
Skull Crusher
2
25 reps
RPE 10
6
Concentration Curl
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
30 reps
RPE 10
2
Hammer Curl
2
40 reps
RPE 10
3
Wrist Curls
2
30 reps
RPE 10
4
Dumbbell Row
2
30 reps
RPE 10
5
Skull Crusher
2
25 reps
RPE 10
6
Concentration Curl
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
35 reps
RPE 10
2
Hammer Curl
2
45 reps
RPE 10
3
Wrist Curls
2
35 reps
RPE 10
4
Dumbbell Row
2
35 reps
RPE 10
5
Skull Crusher
2
30 reps
RPE 10
6
Concentration Curl
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Floor Press (Dumbbell)
2
30 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
35 reps
RPE 10
2
Hammer Curl
2
45 reps
RPE 10
3
Wrist Curls
2
35 reps
RPE 10
4
Dumbbell Row
2
35 reps
RPE 10
5
Skull Crusher
2
30 reps
RPE 10
6
Concentration Curl
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Floor Press (Dumbbell)
2
30 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
35 reps
RPE 10
2
Hammer Curl
2
45 reps
RPE 10
3
Wrist Curls
2
35 reps
RPE 10
4
Dumbbell Row
2
35 reps
RPE 10
5
Skull Crusher
2
30 reps
RPE 10
6
Concentration Curl
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Floor Press (Dumbbell)
2
30 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
45 reps
RPE 10
2
Hammer Curl
2
55 reps
RPE 10
3
Wrist Curls
2
45 reps
RPE 10
4
Dumbbell Row
2
45 reps
RPE 10
5
Skull Crusher
2
40 reps
RPE 10
6
Concentration Curl
2
45 reps
RPE 10
7
Upright Row (Dumbbell)
2
40 reps
RPE 10
8
Floor Press (Dumbbell)
2
40 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
40 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 10
2
Bear Crawl
2
30 reps
RPE 10
3
Leg Pull-In
2
30 reps
RPE 10
4
Hollow Hold
1
2 mins
RPE 10
5
Oblique Crunch
2
30 reps
RPE 10
6
Lying Leg Raise
2
20 reps
RPE 10
7
Side Bend (Dumbbell)
2
20 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
9
Russian Twist (Dumbbell)
2
30 reps
RPE 10
10
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 10
2
Bear Crawl
2
30 reps
RPE 10
3
Leg Pull-In
2
30 reps
RPE 10
4
Hollow Hold
1
2 mins
RPE 10
5
Oblique Crunch
2
30 reps
RPE 10
6
Lying Leg Raise
2
20 reps
RPE 10
7
Side Bend (Dumbbell)
2
20 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
9
Russian Twist (Dumbbell)
2
30 reps
RPE 10
10
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
55 reps
RPE 10
2
Bear Crawl
2
35 reps
RPE 10
3
Leg Pull-In
2
35 reps
RPE 10
4
Hollow Hold
1
3 mins
RPE 10
5
Oblique Crunch
2
35 reps
RPE 10
6
Lying Leg Raise
2
25 reps
RPE 10
7
Side Bend (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Russian Twist (Dumbbell)
2
35 reps
RPE 10
10
Plank
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
55 reps
RPE 10
2
Bear Crawl
2
35 reps
RPE 10
3
Leg Pull-In
2
35 reps
RPE 10
4
Hollow Hold
1
3 mins
RPE 10
5
Oblique Crunch
2
35 reps
RPE 10
6
Lying Leg Raise
2
25 reps
RPE 10
7
Side Bend (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Russian Twist (Dumbbell)
2
35 reps
RPE 10
10
Plank
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
55 reps
RPE 10
2
Bear Crawl
2
35 reps
RPE 10
3
Leg Pull-In
2
35 reps
RPE 10
4
Hollow Hold
1
3 mins
RPE 10
5
Oblique Crunch
2
35 reps
RPE 10
6
Lying Leg Raise
2
25 reps
RPE 10
7
Side Bend (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Russian Twist (Dumbbell)
2
35 reps
RPE 10
10
Plank
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
60 reps
RPE 10
2
Bear Crawl
2
40 reps
RPE 10
3
Leg Pull-In
2
40 reps
RPE 10
4
Hollow Hold
1
4 mins
RPE 10
5
Oblique Crunch
2
40 reps
RPE 10
6
Lying Leg Raise
2
30 reps
RPE 10
7
Side Bend (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Russian Twist (Dumbbell)
2
40 reps
RPE 10
10
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
60 reps
RPE 10
2
Bear Crawl
2
40 reps
RPE 10
3
Leg Pull-In
2
40 reps
RPE 10
4
Hollow Hold
1
4 mins
RPE 10
5
Oblique Crunch
2
40 reps
RPE 10
6
Lying Leg Raise
2
30 reps
RPE 10
7
Side Bend (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Russian Twist (Dumbbell)
2
40 reps
RPE 10
10
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
60 reps
RPE 10
2
Bear Crawl
2
40 reps
RPE 10
3
Leg Pull-In
2
40 reps
RPE 10
4
Hollow Hold
1
4 mins
RPE 10
5
Oblique Crunch
2
40 reps
RPE 10
6
Lying Leg Raise
2
30 reps
RPE 10
7
Side Bend (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Russian Twist (Dumbbell)
2
40 reps
RPE 10
10
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
65 reps
RPE 10
2
Bear Crawl
2
45 reps
RPE 10
3
Leg Pull-In
2
45 reps
RPE 10
4
Hollow Hold
1
5 mins
RPE 10
5
Oblique Crunch
2
45 reps
RPE 10
6
Lying Leg Raise
2
35 reps
RPE 10
7
Side Bend (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Russian Twist (Dumbbell)
2
45 reps
RPE 10
10
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
65 reps
RPE 10
2
Bear Crawl
2
45 reps
RPE 10
3
Leg Pull-In
2
45 reps
RPE 10
4
Hollow Hold
1
5 mins
RPE 10
5
Oblique Crunch
2
45 reps
RPE 10
6
Lying Leg Raise
2
35 reps
RPE 10
7
Side Bend (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Russian Twist (Dumbbell)
2
45 reps
RPE 10
10
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
65 reps
RPE 10
2
Bear Crawl
2
45 reps
RPE 10
3
Leg Pull-In
2
45 reps
RPE 10
4
Hollow Hold
1
5 mins
RPE 10
5
Oblique Crunch
2
45 reps
RPE 10
6
Lying Leg Raise
2
35 reps
RPE 10
7
Side Bend (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Russian Twist (Dumbbell)
2
45 reps
RPE 10
10
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
75 reps
7 reps
RPE 10
RPE 10
2
Bear Crawl
2
55 reps
RPE 10
3
Leg Pull-In
2
55 reps
RPE 10
4
Hollow Hold
1
7 mins
RPE 10
5
Oblique Crunch
2
55 reps
RPE 10
6
Lying Leg Raise
2
45 reps
RPE 10
7
Side Bend (Dumbbell)
2
45 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
45 reps
RPE 10
9
Russian Twist (Dumbbell)
2
55 reps
RPE 10
10
Plank
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
20 reps
RPE 10
2
Front Raise
2
15 reps
RPE 10
3
Arnold Press
2
15 reps
RPE 10
4
Rear Delt Row
2
15 reps
RPE 10
5
Shrug (Dumbbell)
2
25 reps
RPE 10
6
Snatch (Dumbbell)
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
20 reps
RPE 10
2
Front Raise
2
15 reps
RPE 10
3
Arnold Press
2
15 reps
RPE 10
4
Rear Delt Row
2
15 reps
RPE 10
5
Shrug (Dumbbell)
2
25 reps
RPE 10
6
Snatch (Dumbbell)
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
25 reps
RPE 10
2
Front Raise
2
20 reps
RPE 10
3
Arnold Press
2
20 reps
RPE 10
4
Rear Delt Row
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
30 reps
RPE 10
6
Snatch (Dumbbell)
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
25 reps
RPE 10
2
Front Raise
2
20 reps
RPE 10
3
Arnold Press
2
20 reps
RPE 10
4
Rear Delt Row
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
30 reps
RPE 10
6
Snatch (Dumbbell)
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
25 reps
RPE 10
2
Front Raise
2
20 reps
RPE 10
3
Arnold Press
2
20 reps
RPE 10
4
Rear Delt Row
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
30 reps
RPE 10
6
Snatch (Dumbbell)
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
30 reps
RPE 10
2
Front Raise
2
25 reps
RPE 10
3
Arnold Press
2
25 reps
RPE 10
4
Rear Delt Row
2
25 reps
RPE 10
5
Shrug (Dumbbell)
2
35 reps
RPE 10
6
Snatch (Dumbbell)
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
30 reps
RPE 10
2
Front Raise
2
25 reps
RPE 10
3
Arnold Press
2
25 reps
RPE 10
4
Rear Delt Row
2
25 reps
RPE 10
5
Shrug (Dumbbell)
2
35 reps
RPE 10
6
Snatch (Dumbbell)
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
30 reps
RPE 10
2
Front Raise
2
25 reps
RPE 10
3
Arnold Press
2
25 reps
RPE 10
4
Rear Delt Row
2
25 reps
RPE 10
5
Shrug (Dumbbell)
2
35 reps
RPE 10
6
Snatch (Dumbbell)
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
35 reps
RPE 10
2
Front Raise
2
35 reps
RPE 10
3
Arnold Press
2
30 reps
RPE 10
4
Rear Delt Row
2
30 reps
RPE 10
5
Shrug (Dumbbell)
2
40 reps
RPE 10
6
Snatch (Dumbbell)
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
35 reps
RPE 10
2
Front Raise
2
35 reps
RPE 10
3
Arnold Press
2
30 reps
RPE 10
4
Rear Delt Row
2
30 reps
RPE 10
5
Shrug (Dumbbell)
2
40 reps
RPE 10
6
Snatch (Dumbbell)
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
35 reps
RPE 10
2
Front Raise
2
35 reps
RPE 10
3
Arnold Press
2
30 reps
RPE 10
4
Rear Delt Row
2
30 reps
RPE 10
5
Shrug (Dumbbell)
2
40 reps
RPE 10
6
Snatch (Dumbbell)
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
45 reps
RPE 10
2
Front Raise
2
45 reps
RPE 10
3
Arnold Press
2
40 reps
RPE 10
4
Rear Delt Row
2
40 reps
RPE 10
5
Shrug (Dumbbell)
2
50 reps
RPE 10
6
Snatch (Dumbbell)
2
45 reps
RPE 10
7
Upright Row (Dumbbell)
2
40 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
45 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
45 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
25 reps
RPE 10
2
Squat Thruster
2
25 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
4
Lunge (Dumbbell)
2
25 reps
RPE 10
5
Deadlift (Dumbbell)
2
30 reps
RPE 10
6
Split Squat (Dumbbell)
2
20 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
25 reps
RPE 10
2
Squat Thruster
2
25 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
4
Lunge (Dumbbell)
2
25 reps
RPE 10
5
Deadlift (Dumbbell)
2
30 reps
RPE 10
6
Split Squat (Dumbbell)
2
20 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
30 reps
RPE 10
2
Squat Thruster
2
30 reps
RPE 10
3
Squat (Dumbbell)
2
30 reps
RPE 10
4
Lunge (Dumbbell)
2
30 reps
RPE 10
5
Deadlift (Dumbbell)
2
35 reps
RPE 10
6
Split Squat (Dumbbell)
2
25 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
30 reps
RPE 10
2
Squat Thruster
2
30 reps
RPE 10
3
Squat (Dumbbell)
2
30 reps
RPE 10
4
Lunge (Dumbbell)
2
30 reps
RPE 10
5
Deadlift (Dumbbell)
2
35 reps
RPE 10
6
Split Squat (Dumbbell)
2
25 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
30 reps
RPE 10
2
Squat Thruster
2
30 reps
RPE 10
3
Squat (Dumbbell)
2
30 reps
RPE 10
4
Lunge (Dumbbell)
2
30 reps
RPE 10
5
Deadlift (Dumbbell)
2
35 reps
RPE 10
6
Split Squat (Dumbbell)
2
25 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
35 reps
RPE 10
2
Squat Thruster
2
35 reps
RPE 10
3
Squat (Dumbbell)
2
35 reps
RPE 10
4
Lunge (Dumbbell)
2
35 reps
RPE 10
5
Deadlift (Dumbbell)
2
40 reps
RPE 10
6
Split Squat (Dumbbell)
2
30 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
35 reps
RPE 10
2
Squat Thruster
2
35 reps
RPE 10
3
Squat (Dumbbell)
2
35 reps
RPE 10
4
Lunge (Dumbbell)
2
35 reps
RPE 10
5
Deadlift (Dumbbell)
2
40 reps
RPE 10
6
Split Squat (Dumbbell)
2
30 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
35 reps
RPE 10
2
Squat Thruster
2
35 reps
RPE 10
3
Squat (Dumbbell)
2
35 reps
RPE 10
4
Lunge (Dumbbell)
2
35 reps
RPE 10
5
Deadlift (Dumbbell)
2
40 reps
RPE 10
6
Split Squat (Dumbbell)
2
30 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
40 reps
RPE 10
2
Squat Thruster
2
40 reps
RPE 10
3
Squat (Dumbbell)
2
40 reps
RPE 10
4
Lunge (Dumbbell)
2
40 reps
RPE 10
5
Deadlift (Dumbbell)
2
45 reps
RPE 10
6
Split Squat (Dumbbell)
2
35 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
40 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
40 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
40 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
40 reps
RPE 10
2
Squat Thruster
2
40 reps
RPE 10
3
Squat (Dumbbell)
2
40 reps
RPE 10
4
Lunge (Dumbbell)
2
40 reps
RPE 10
5
Deadlift (Dumbbell)
2
45 reps
RPE 10
6
Split Squat (Dumbbell)
2
35 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
40 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
40 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
40 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
40 reps
RPE 10
2
Squat Thruster
2
40 reps
RPE 10
3
Squat (Dumbbell)
2
40 reps
RPE 10
4
Lunge (Dumbbell)
2
40 reps
RPE 10
5
Deadlift (Dumbbell)
2
45 reps
RPE 10
6
Split Squat (Dumbbell)
2
35 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
40 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
40 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
40 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
50 reps
RPE 10
2
Squat Thruster
2
50 reps
RPE 10
3
Squat (Dumbbell)
2
50 reps
RPE 10
4
Lunge (Dumbbell)
2
50 reps
RPE 10
5
Deadlift (Dumbbell)
2
55 reps
RPE 10
6
Split Squat (Dumbbell)
2
45 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
50 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
50 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
50 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
RPE 10
2
Push Up (Incline)
2
25 reps
RPE 10
3
Burpee
2
15 reps
RPE 10
4
Run
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
RPE 10
2
Push Up (Incline)
2
25 reps
RPE 10
3
Burpee
2
15 reps
RPE 10
4
Run
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
RPE 10
2
Push Up (Incline)
2
30 reps
RPE 10
3
Burpee
2
20 reps
RPE 10
4
Run
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
RPE 10
2
Push Up (Incline)
2
30 reps
RPE 10
3
Burpee
2
20 reps
RPE 10
4
Run
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
RPE 10
2
Push Up (Incline)
2
30 reps
RPE 10
3
Burpee
2
20 reps
RPE 10
4
Run
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
30 reps
RPE 10
2
Push Up (Incline)
2
35 reps
RPE 10
3
Burpee
2
25 reps
RPE 10
4
Run
1
25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
30 reps
RPE 10
2
Push Up (Incline)
2
35 reps
RPE 10
3
Burpee
2
25 reps
RPE 10
4
Run
1
25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
30 reps
RPE 10
2
Push Up (Incline)
2
35 reps
RPE 10
3
Burpee
2
25 reps
RPE 10
4
Run
1
25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
35 reps
RPE 10
2
Push Up (Incline)
2
40 reps
RPE 10
3
Burpee
2
30 reps
RPE 10
4
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
35 reps
RPE 10
2
Push Up (Incline)
2
40 reps
RPE 10
3
Burpee
2
30 reps
RPE 10
4
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
35 reps
RPE 10
2
Push Up (Incline)
2
40 reps
RPE 10
3
Burpee
2
30 reps
RPE 10
4
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
45 reps
RPE 10
2
Push Up (Incline)
2
50 reps
RPE 10
3
Burpee
2
40 reps
RPE 10
4
Run
1
35 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 10
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