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BoostcampPNG

Dumbbell Home Workout

by Marcel B
106 athletes joined

Program Description

- For everyone without much equipment. - Increase Reps and Weight over the weeks. - One rest-day between workouts. - Do stretching or cardio on rest-days - Sleep & Nutrition is just as important as training!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 04, 2024 03:13
  • Last Edited
    May 20, 2025 09:18

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
Triceps
12.5%
Upper Back
11.7%
Front Delts
11.5%
Lats
9.1%
Chest
8.9%
Middle Delts
7.9%
Glutes
7.1%
Biceps
6.3%
Quadriceps
5.9%
Hamstrings
5.9%
Rear Delts
5.5%
Lower Back
3.6%
Abs
1.8%
Adductors
1.2%
Forearms
1.2%
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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
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
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10