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Dumbbell @Home Full Body

by Marcel B

Program Description

fit

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Powerbuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 16, 2025 08:34
  • Last Edited
    Jul 23, 2025 09:54

Summary

Transform your home workouts with the Dumbbell @Home Full Body program! Over 18 weeks, you'll engage in a balanced routine designed for two days a week, focusing on strength and endurance using just dumbbells. This program incorporates a variety of exercises targeting all major muscle groups, ensuring you build strength and improve your fitness level efficiently. Whether you’re a beginner or looking to enhance your current regimen, this plan will keep you motivated and on track to achieve your fitness goals. Get ready to lift, tone, and feel the burn!
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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
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
3
Stiff Leg Deficit Deadlift
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
RPE 9
RPE 10
5
Upright Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
2
High Bar Squat (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
@8
@9
@10
3
Stiff Leg Deficit Deadlift
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
4
Push Up
1 Set
1 Set
@9
@10
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
@8
@9
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
@8
@9
@10
Day 2
1
Deficit Push Up
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
@7
@8
@9
@10
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
@8
@9
@10