5.0
(1 rating)
Program Description
Based on https://www.strongerbyscience.com/program-bundle/ All credit to Greg Nuckols. Download the sheets, read the instructions. Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1% per missed rep. Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment. Use Farmer's Carries to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. Percentages based on max 50' carry (1RM) without drops. Every-minute-on-the-minute (EMOM), farmer's carry for the prescribed distance at the percentage 1RM. Add smallest available increment (10 lbs, 5lb per dumbbell) after each 7 week wave and repeat cycle.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedAug 23, 2025 05:03
- Last EditedOct 08, 2025 03:53
Summary
Transform your physique with the SBS Hypertrophy Dumbbell Only program, a comprehensive 18-week journey designed for serious lifters. Committing just three days a week, you'll engage in targeted dumbbell exercises that maximize muscle growth and strength across all major muscle groups. Each session is structured to push your limits with a mix of supersets and high-intensity movements, ensuring you stay challenged and motivated. Whether you're a seasoned athlete or just starting out, this program will help you build muscle and enhance your overall fitness. Grab your dumbbells and get ready to see results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
12.3%
Chest
11.9%
Upper Back
9.6%
Glutes
9.1%
Hamstrings
9.1%
Middle Delts
8.6%
Quadriceps
7.1%
Lats
6.9%
Lower Back
5.2%
Forearms
2.4%
Biceps
2.4%
Abs
1.9%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 6
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Bent Over Row (Dumbbell)
4
5 reps
RPE 6
3
Bench Press (Dumbbell)
4
5 reps
60%
4
Farmer's Walk (Weighted)
1
3 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
4
Farmer's Walk (Weighted)
1
6 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 6
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Bent Over Row (Dumbbell)
4
5 reps
RPE 6
3
Bench Press (Dumbbell)
4
5 reps
60%
4
Farmer's Walk (Weighted)
1
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
4
Farmer's Walk (Weighted)
1
6 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
4
Farmer's Walk (Weighted)
1
6 reps
87.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Seated Shoulder Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Bulgarian Split Squat (Dumbbell)
3
1
12 reps
15 reps
65%
65%
4
Farmer's Walk (Weighted)
1
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 6
2A
Stiff Leg Deadlift (Dumbbell)
4
5 reps
60%
2B
Seated Shoulder Press (Dumbbell)
4
5 reps
60%
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
62.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 6
2A
Stiff Leg Deadlift (Dumbbell)
4
5 reps
60%
2B
Seated Shoulder Press (Dumbbell)
4
5 reps
60%
3
Bulgarian Split Squat (Dumbbell)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
12 reps
15 reps
65%
65%
2B
Incline Bench Press (Dumbbell)
3
1
12 reps
15 reps
65%
65%
3
Goblet Squat (2ct Paused)
3
1
12 reps
15 reps
65%
65%
4
Farmer's Walk (Weighted)
1
6 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2B
Incline Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
3
Goblet Squat (2ct Paused)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2B
Incline Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
3
Goblet Squat (2ct Paused)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
5 reps
RPE 6
2A
B-Stance Romanian Deadlift (Dumbbell)
4
5 reps
55%
2B
Incline Bench Press (Dumbbell)
4
5 reps
55%
3
Goblet Squat (2ct Paused)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
52.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2B
Incline Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
3
Goblet Squat (2ct Paused)
3
1
11 reps
13 reps
67.5%
67.5%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Goblet Squat (2ct Paused)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
5 reps
RPE 6
2A
B-Stance Romanian Deadlift (Dumbbell)
4
5 reps
55%
2B
Incline Bench Press (Dumbbell)
4
5 reps
55%
3
Goblet Squat (2ct Paused)
4
5 reps
55%
4
Farmer's Walk (Weighted)
1
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Goblet Squat (2ct Paused)
3
1
10 reps
12 reps
70%
70%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Goblet Squat (2ct Paused)
3
1
8 reps
10 reps
75%
75%
4
Farmer's Walk (Weighted)
1
6 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Goblet Squat (2ct Paused)
3
1
9 reps
11 reps
72.5%
72.5%
4
Farmer's Walk (Weighted)
1
6 reps
67.5%
Week 1
1 / 18 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
2A
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2B
Bent Over Row (Dumbbell)4 Sets
10 Reps
@9-10
3
Bench Press (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
4
Farmer's Walk (Weighted)1 Set
6 Reps
80%
Day 2
1
Bench Press (Dumbbell)1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
2A
Stiff Leg Deadlift (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2B
Seated Shoulder Press (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Farmer's Walk (Weighted)1 Set
6 Reps
70%
Day 3
1
Chest Supported Row (Dumbbell)1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
2A
B-Stance Romanian Deadlift (Dumbbell)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2B
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
3
Goblet Squat (2ct Paused)3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Farmer's Walk (Weighted)1 Set
6 Reps
60%