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ULUL (Dumbbell Only)

by Bhavin S.

Program Description

Unlock your potential with the ULUL program, an 18-week journey designed to elevate your strength and conditioning. Committing to five days a week, you'll engage in a balanced mix of resistance training and functional movements that challenge your limits and boost your performance. Each week builds on the last, ensuring continuous progress and adaptation. Get ready to transform your physique and enhance your overall fitness with a structured plan that keeps you motivated and accountable.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 11, 2026 01:48
  • Last Edited
    Mar 12, 2026 01:34
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.3%
Quadriceps
12.1%
Glutes
12.1%
Abs
9.1%
Lats
7.3%
Triceps
6.1%
Upper Back
6.1%
Chest
5.5%
Front Delts
5.5%
Middle Delts
4.8%
Calves
4.8%
Biceps
4.2%
Forearms
2.4%
Adductors
2.4%
Rear Delts
1.8%
Lower Back
1.8%
Cardio
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5A
Plank
2
1 mins
RPE 8
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
5A
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8
5B
Single Arm Farmer Carry
1 Set
1 Set
0.5 mins
0.5 mins
@8
@8
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 5
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
5A
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8
5B
Single Arm Farmer Carry
1 Set
1 Set
0.5 mins
0.5 mins
@8
@8