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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 16, 2025 08:35
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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
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