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Michael’s First Attempt

by Michael B.
1 athletes joined

Program Description

For intermediate 40+ lifters to help improve physique and all around fitness

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 06, 2024 02:54
  • Last Edited
    Jun 18, 2025 12:03

Summary

Embark on a transformative 12-week journey with Michael’s First Attempt, designed for those ready to build strength and confidence in the gym. Comprising three workouts per week, this program focuses on foundational movements using dumbbells to target major muscle groups, including chest, legs, and shoulders. Each session is structured to progressively challenge your limits, ensuring you not only gain muscle but also improve your overall fitness. Perfect for at-home training, this program is your gateway to achieving lasting results!
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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
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Tricep Kickback
3 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Standing Side-Leg Raises (Band)
3 Sets
12-15 Reps
-
5
Plank With Dumbbell Row
3 Sets
0.5 mins
-
Day 3
1
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Band Pull Apart
3 Sets
12-15 Reps
-
4
Hammer Curl
3 Sets
10-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-