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Calisthenics Strength Base (Dumbbell Edition)

by Mohammed Ali

Program Description

This is a dumbbell-only home workout program, designed to build a well-balanced physique with a focus on shoulders, back, traps, chest, and arms, while also strengthening the core muscles (abs and lower back). The course is structured as a 5-day split, ensuring both strength and aesthetics: Push: Pressing movements (Chest + Triceps + Front Shoulders). Pull: Pulling movements (Back + Biceps + Traps). Legs: Lower body strength + Core assistance. Shoulders: Focused on shoulder development and traps. Core + Arms: Isolation work for arms and solid core training. This program is suitable for beginners and intermediates who want to increase strength while achieving a defined and proportional body. Each exercise is progressive in reps or weight depending on your development.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 11:15
  • Last Edited
    Sep 23, 2025 01:25
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.3%
Middle Delts
12.9%
Triceps
11%
Biceps
9.7%
Abs
9%
Quadriceps
7.5%
Glutes
7.1%
Chest
6.8%
Hamstrings
6.3%
Upper Back
5.9%
Lower Back
3.3%
Lats
2.2%
Forearms
2%
Adductors
1.1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
15 reps
RPE 10
2
Pec Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
French Press
3
15 reps
RPE 10
6
Diamond Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12-15 reps
RPE 10
2
Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3
Dumbbell Shrugs
4
12-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
6
Superman Hold
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
12-15 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
4
Calf Raises
4
12-20 reps
RPE 10
5
Side Plank
3
1 mins
RPE 10
6
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Dumbbell Front Raise
3
12-15 reps
RPE 10
4
Upright Row (Dumbbell)
3
10-15 reps
RPE 10
5
Dumbbell Shrugs
3
12-15 reps
RPE 10
6
Pike Push Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 10
3
Dumbbell Kickback
3
10-15 reps
RPE 10
4
Hanging Leg Raise
4
10-12 reps
RPE 10
5
Plank To Shoulder Tap
3
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
15 Reps
@10
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@10
3
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
5
French Press
3 Sets
15 Reps
@10
6
Diamond Push Up
3 Sets
AMRAP
@10
Day 2
1
Dumbbell Row
4 Sets
12-15 Reps
@10
2
Deadlift (Dumbbell)
4 Sets
12-15 Reps
@10
3
Dumbbell Shrugs
4 Sets
12-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@10
6
Superman Hold
3 Sets
1 mins
@10
Day 3
1
Squat (Dumbbell)
4 Sets
12-15 Reps
@10
2
Romanian Deadlift (Dumbbell)
4 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
4
Calf Raises
4 Sets
12-20 Reps
@10
5
Side Plank
3 Sets
1 mins
@10
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 4
1
Arnold Press
4 Sets
10-15 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
3
Dumbbell Front Raise
3 Sets
12-15 Reps
@10
4
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@10
5
Dumbbell Shrugs
3 Sets
12-15 Reps
@10
6
Pike Push Up
3 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
2
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@10
3
Dumbbell Kickback
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
4 Sets
10-12 Reps
@10
5
Plank To Shoulder Tap
3 Sets
20 Reps
@10