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Tanya's Weight Training Program

by Tanya H.

Program Description

Designed to gain strength and tone

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 20, 2025 01:25
  • Last Edited
    Nov 22, 2025 12:54
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.9%
Quadriceps
10.6%
Hamstrings
8.6%
Abs
8.6%
Upper Back
8.2%
Front Delts
7.5%
Chest
7.4%
Triceps
6.6%
Biceps
6.5%
Lats
5.7%
Full-Body
4.1%
Middle Delts
4%
Lower Back
3.1%
Adductors
2.7%
Forearms
2.6%
Rear Delts
1.7%
Calves
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Push Up
1
20 reps
-
5
Squeeze press
3
10 reps
-
6
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
10
Front Raise
1
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Overhead Extension (Dumbbell)
3
12 reps
-
3
Tricep Dip (Bodyweight)
1
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
6
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
7
Hip Thrust (Dumbbell)
3
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
1
2
12 reps
10 reps
-
-
10
Abs Crunch (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Renegade Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing dumbbell row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Zottman curl
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Lunge
3
10 reps
-
5
Abs Crunch (Bodyweight)
1
20 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Ab Wheel
1
15 reps
-
8
Lying Leg Raise
1
20 reps
-
9
Plank
1
1 mins
-
10
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 mins
-
2
Single leg deadlift with row
3
10 reps
-
3
Dumbbell clean and press
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Side plank with dumbbell rotation
3
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Push Up
1 Set
20 Reps
-
5
Squeeze press
3 Sets
10 Reps
-
6
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
9
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
10
Front Raise
1 Set
2 Sets
12 Reps
10 Reps
-
-
Day 2
1
Tricep Kickback
3 Sets
12 Reps
-
2
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
3
Tricep Dip (Bodyweight)
1 Set
15 Reps
-
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Squat (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
8
Step-Up (Weighted)
3 Sets
12 Reps
-
9
Standing Calf Raise
1 Set
2 Sets
12 Reps
10 Reps
-
-
10
Abs Crunch (Bodyweight)
1 Set
20 Reps
-
Day 3
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Renegade Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Standing dumbbell row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Zottman curl
3 Sets
10 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Goblet Squat
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Reverse Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Lateral Lunge
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
1 Set
20 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Ab Wheel
1 Set
15 Reps
-
8
Lying Leg Raise
1 Set
20 Reps
-
9
Plank
1 Set
1 mins
-
10
Side Plank
1 Set
1 mins
-
Day 5
1
Farmer's Walk (Weighted)
3 Sets
2 mins
-
2
Single leg deadlift with row
3 Sets
10 Reps
-
3
Dumbbell clean and press
3 Sets
10 Reps
-
4
Good Morning
3 Sets
10 Reps
-
5
Side plank with dumbbell rotation
3 Sets
8 Reps
-