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Millers Muscle Maximizer

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Program Description

This is designed to build muscle and add density over 12 weeks when you’re tight on time and only have dumbbells and a bench. The first set of each workout is going to be your max weight with proper form for the listed number of reps, after which you can decrease the weight to complete the following sets as described. The supersets on day 2 and 3 are designed to be repeated as many times as possible in the last 5 minutes of your workout, to failure. Day 4 is set up to be an AMRAP day.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Women's
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 14, 2026 02:53
  • Last Edited
    Mar 15, 2026 06:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Front Delts
14.4%
Chest
10.9%
Biceps
9.3%
Middle Delts
8.3%
Rear Delts
5.8%
Lats
5.8%
Quadriceps
5.1%
Glutes
5.1%
Hamstrings
5.1%
Upper Back
4.8%
Forearms
4.2%
Abs
1.9%
Calves
1.9%
Lower Back
1.3%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
3
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
4
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Tricep Extension (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
6
Skull Crusher (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
7
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
10 reps
8 reps
RPE 10
RPE 10
2
Pullover (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
3
10 reps
8 reps
RPE 10
RPE 6
4
Incline Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 7
6
Concentration Curl
1
2
10 reps
10 reps
RPE 10
RPE 7
7A
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
7B
Hammer Curl (Dumbbell)
1
20 reps
RPE 10
7C
Overhead Extension (Dumbbell)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 7
2
One Arm Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
6B
Front Raise
1
20 reps
RPE 10
6C
Lying Rear Lateral Raise
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
30 reps
RPE 10
2
Bench Press (Dumbbell)
1
30 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
30 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
1
20 reps
RPE 10
6
Barrel Press (Dumbbell)
1
30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
3
Pec Fly (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
5
Incline Tricep Extension (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
6
Skull Crusher (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
7
Push Up
1 Set
10 Reps
@10
Day 2
1
Dumbbell Row
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Pullover (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@8
@8
3
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@6
4
Incline Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
5
Incline Hammer Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@7
6
Concentration Curl
1 Set
2 Sets
10 Reps
10 Reps
@10
@7
7A
Bicep Curl (Dumbbell)
1 Set
20 Reps
@10
7B
Hammer Curl (Dumbbell)
1 Set
20 Reps
@10
7C
Overhead Extension (Dumbbell)
1 Set
20 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
@7
2
One Arm Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@10
6A
Lateral Raise (Dumbbell)
1 Set
20 Reps
@10
6B
Front Raise
1 Set
20 Reps
@10
6C
Lying Rear Lateral Raise
1 Set
20 Reps
@10
Day 4
1
Goblet Squat
1 Set
30 Reps
@10
2
Bench Press (Dumbbell)
1 Set
30 Reps
@10
3
Bent Over Row (Dumbbell)
1 Set
30 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
30 Reps
@10
5
Romanian Deadlift (Dumbbell)
1 Set
20 Reps
@10
6
Barrel Press (Dumbbell)
1 Set
30 Reps
@10