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Life Gainz Minimalist Home Training Program

by Oakden

Program Description

Provide progressive training at home in 45 minutes with minimal equipment.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2025 10:10
  • Last Edited
    Jun 18, 2025 08:56

Summary

Transform your home into a powerhouse with the Life Gainz Minimalist Home Training Program! Over 12 weeks, you'll engage in a dynamic 5-day-a-week regimen designed to build strength and muscle using just dumbbells. Each session targets key muscle groups with effective exercises like Stiff Leg Deadlifts and Goblet Squats, ensuring you maximize gains without the need for a full gym setup. Get ready to elevate your fitness journey and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
12 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Pushups AMRAP
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
3
RPE 7
2
Chest Press
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Pushups AMRAP
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Dips
4
RPE 9
2
Chest Press
4
8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
5
Pushups AMRAP
2
25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3
Bent Over Row Dumbbell
3
10 reps
RPE 7
4
Hammer Curl
2
15 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Bent Over Row Dumbbell
3
8 reps
RPE 8
4
Hammer Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 9
3
Bent Over Row Dumbbell
3
6 reps
RPE 9
4
Hammer Curl
2
10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
3
Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Goblet Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Standing Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Goblet Squat
3
6 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
10 reps
RPE 7
2
Arnold Press
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
2
12 reps
RPE 7
4
French Press
3
15 reps
RPE 7
5
Upright Row (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
3
8 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Upright Row (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Dumbbell
4
6 reps
RPE 9
2
Arnold Press
4
8 reps
RPE 9
3
Chest Fly (Dumbbell)
2
8 reps
RPE 9
4
French Press
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Row
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
10 reps
RPE 7
3
Rear Delt Dumbbell Fly (Incline Bench)
3
12 reps
RPE 7
4
Spider Curl
2
15 reps
RPE 7
5
Zottman Curl
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 8
2
One Arm Dumbbell Row
3
10 reps
RPE 8
3
Rear Delt Dumbbell Fly (Incline Bench)
3
10 reps
RPE 8
4
Spider Curl
2
12 reps
RPE 8
5
Zottman Curl
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
One Arm Dumbbell Row
4
8 reps
RPE 9
3
Rear Delt Dumbbell Fly (Incline Bench)
3
8 reps
RPE 9
4
Spider Curl
2
10 reps
RPE 9
5
Zottman Curl
2
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
@7
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@7
3
Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Goblet Squat
3 Sets
10 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@7
Day 4
1
Incline Chest Dumbbell
3 Sets
10 Reps
@7
2
Arnold Press
3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
12 Reps
@7
4
French Press
3 Sets
15 Reps
@7
5
Upright Row (Dumbbell)
2 Sets
12 Reps
@7
Day 5
1
One Arm Dumbbell Row
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
10 Reps
@7
3
Rear Delt Dumbbell Fly (Incline Bench)
3 Sets
12 Reps
@7
4
Spider Curl
2 Sets
15 Reps
@7
5
Zottman Curl
2 Sets
12 Reps
@7
Day 1
1
Bodyweight Dips
3 Sets
@7
2
Chest Press
3 Sets
12 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Pushups AMRAP
2 Sets
15 Reps
@7
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
3
Bent Over Row Dumbbell
3 Sets
10 Reps
@7
4
Hammer Curl
2 Sets
15 Reps
@7
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7