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Home Dummbell

by Dylan Y.
2 athletes joined

Program Description

For at home dumbbell exercise

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 10, 2025 08:00
  • Last Edited
    Jun 22, 2025 09:03

Summary

Transform your home workouts with the **Home Dumbbell** program, a comprehensive 12-week journey designed for daily training. Each week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing just a dumbbell to build strength and muscle across all major muscle groups. With seven days of targeted exercises, including floor presses, goblet squats, and pull-ups, you'll maximize your results without the need for a gym. Get ready to elevate your fitness game and achieve your goals from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Biceps
13%
Front Delts
10.2%
Middle Delts
9.3%
Lats
8.4%
Triceps
8%
Chest
7.7%
Glutes
7%
Quadriceps
6.2%
Hamstrings
5.6%
Rear Delts
4%
Abs
2.3%
Lower Back
2.3%
Calves
1.5%
Forearms
0.9%
Adductors
0.5%
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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
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
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 9
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Wall Sit
2
1-1.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
French Press (Dumbbell)
3
8-12 reps
RPE 9
5
Push Up
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Band Pull Apart
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
French Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Push Up
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9
2
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@9
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
4
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
@9
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Wall Sit
2 Sets
1-1.5 mins
@10
Day 4
1
Rest
1 Set
AMRAP
-
Day 5
1
Floor Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
French Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Push Up
2 Sets
AMRAP
@10
Day 6
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9
2
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@9
6
Band Pull Apart
2 Sets
AMRAP
@10
Day 7
1
Rest
1 Set
AMRAP
-