Program Description
For people with limited equipment to have a balanced and varied program that targets every muscle.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 02, 2024 05:17
- Last EditedJun 18, 2025 11:56
Summary
Transform your upper and lower body strength with the Dumbbell Centric Upper/Lower program! Over 12 weeks, you'll engage in six days of targeted workouts that utilize dumbbells to build muscle and enhance endurance. Each session features supersets designed to maximize efficiency and intensity, ensuring you get the most out of every rep. Perfect for home workouts, this program is tailored for lifters looking to elevate their training routine and achieve impressive results. Get ready to challenge yourself and see real progress!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-8 reps
-
1B
Dumbbell Bench Pullover
3
6-10 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Upright Row (Dumbbell)
3
10-15 reps
-
2C
French Press
3
6-10 reps
-
3A
Push Up
3
AMRAP
-
3B
Lying Leg Raise
3
AMRAP
-
3C
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Calf Raise (Bodyweight)
3
10-20 reps
-
2A
Goblet Squat
3
6-10 reps
-
2B
Neck Curl
3
10-25 reps
RPE 6
2C
Neck Extension
3
10-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
1C
Skull Crusher
3
8-12 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2C
Sit Up
3
AMRAP
-
3A
Push Up
3
AMRAP
-
3B
Wrist Curls
3
10-15 reps
-
3C
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3D
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Seated Calf Raise
3
10-20 reps
-
2A
Bent Over Row (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
10-25 reps
-
2C
Lying Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
6-10 reps
-
1B
French Press
3
6-10 reps
-
1C
Single Arm Row (Dumbbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Dumbbell Bench Pullover
3
8-12 reps
-
2C
Hammer Curl
3
6-10 reps
-
3A
Ring Push Up
3
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
1B
Sit Up
3
AMRAP
-
1C
Standing Calf Raise
3
10-20 reps
-
2A
Stiff Leg Deadlift (Dumbbell)
3
4-8 reps
-
2B
Sissy Squat
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)3 Sets
4-8 Reps
-
1B
Dumbbell Bench Pullover3 Sets
6-10 Reps
-
2A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2B
Upright Row (Dumbbell)3 Sets
10-15 Reps
-
2C
French Press3 Sets
6-10 Reps
-
3A
Push Up3 Sets
AMRAP
-
3B
Lying Leg Raise3 Sets
AMRAP
-
3C
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
Day 2
1A
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
-
1B
Sit Up3 Sets
AMRAP
-
1C
Calf Raise (Bodyweight)3 Sets
10-20 Reps
-
2A
Goblet Squat3 Sets
6-10 Reps
-
2B
Neck Curl3 Sets
10-25 Reps
@6
2C
Neck Extension3 Sets
10-25 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Chin-Up (Bodyweight)3 Sets
AMRAP
-
1C
Skull Crusher3 Sets
8-12 Reps
-
2A
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
2C
Sit Up3 Sets
AMRAP
-
3A
Push Up3 Sets
AMRAP
-
3B
Wrist Curls3 Sets
10-15 Reps
-
3C
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3D
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
Day 4
1A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
-
1B
Seated Calf Raise3 Sets
10-20 Reps
-
2A
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
2B
Neck Curl3 Sets
10-25 Reps
-
2C
Lying Leg Raise3 Sets
AMRAP
-
Day 5
1A
Alternating Dumbbell Curl3 Sets
6-10 Reps
-
1B
French Press3 Sets
6-10 Reps
-
1C
Single Arm Row (Dumbbell)3 Sets
6-10 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Dumbbell Bench Pullover3 Sets
8-12 Reps
-
2C
Hammer Curl3 Sets
6-10 Reps
-
3A
Ring Push Up3 Sets
AMRAP
-
3B
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
-
3C
Sit Up3 Sets
AMRAP
-
Day 6
1A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
-
1B
Sit Up3 Sets
AMRAP
-
1C
Standing Calf Raise3 Sets
10-20 Reps
-
2A
Stiff Leg Deadlift (Dumbbell)3 Sets
4-8 Reps
-
2B
Sissy Squat3 Sets
AMRAP
-