Program Description
Workout? I’m not sure the other purposes of a workout program lmao, maybe to get strong, get you moving
Program Overview
- LevelNovice
- GoalAthletics, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 19, 2024 08:24
- Last EditedOct 21, 2024 11:19
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
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2
Bench Press (Dumbbell)
4
10 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Pullover (Dumbbell)
3
8 reps
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
6
Tricep Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
3
Hamstring Curl
2
10 reps
4
Standing Calf Raise
3
10 reps
5
Plank
2
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
2
Seated Shoulder Press (Dumbbell)
4
8 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Hammer Curl
2
10 reps
6
Floor Press (Dumbbell)
2
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
2
Lunge (Dumbbell)
4
10 reps
3
Hip Thrust (Dumbbell)
4
10 reps
4
Split Squat (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
10 reps
6
Side Plank
2
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Dumbbell Row4 Sets
10 Reps
2
Bench Press (Dumbbell)4 Sets
10 Reps
3
Lateral Raise (Dumbbell)3 Sets
8 Reps
4
Pullover (Dumbbell)3 Sets
8 Reps
5
Bicep Curl (Dumbbell)2 Sets
1 Set
10 Reps
2 Reps
6
Tricep Extension (Dumbbell)2 Sets
8 Reps
Day 2
1
Goblet Squat4 Sets
10 Reps
2
Stiff Leg Deadlift (Dumbbell)4 Sets
8 Reps
3
Hamstring Curl2 Sets
10 Reps
4
Standing Calf Raise3 Sets
10 Reps
5
Plank2 Sets
1 mins
6
Russian Twist (Dumbbell)3 Sets
20 Reps
Day 3
1
Dumbbell Row4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
4
Chest Supported Row (Dumbbell)3 Sets
10 Reps
5
Hammer Curl2 Sets
10 Reps
6
Floor Press (Dumbbell)2 Sets
8 Reps
Day 4
1
Stiff Leg Deadlift (Dumbbell)4 Sets
10 Reps
2
Lunge (Dumbbell)4 Sets
10 Reps
3
Hip Thrust (Dumbbell)4 Sets
10 Reps
4
Split Squat (Dumbbell)3 Sets
8 Reps
5
Standing Calf Raise3 Sets
10 Reps
6
Side Plank2 Sets
1 mins