logo
BoostcampPNG

Full Body Rest-Pause 3-Day

by Stephen C.

Program Description

Rest-Pause Full Body routine to maximize volume in a time-efficient manner. Perform 2-4 sessions per week. Pay close attention to accumulated fatigue. Consider a deload with a week of straight sets, 3x8, with the current weight (estimate, will update when attempted). Each exercise starts with one "activation" set of 12-15 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 45 reps across the 7 sets (15 + 6x5) with reasonable and intentional form.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 23, 2025 12:27
  • Last Edited
    Jul 23, 2025 12:34
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
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
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
2
Bench Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
3
Bent Over Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
4
Deadlift (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
5
Z-Press (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
6
Upright Row (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
7
Bicep Curl (Dumbbell)
1
6
12-15 reps
3-
RPE 9-10
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Goblet Squat
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
2
Bench Press (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
3
Bent Over Row (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
4
Deadlift (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
5
Z-Press (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
6
Upright Row (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
7
Bicep Curl (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
Day 2
1
Goblet Squat
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
2
Bench Press (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
3
Bent Over Row (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
4
Deadlift (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
5
Z-Press (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
6
Upright Row (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
7
Bicep Curl (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
Day 3
1
Goblet Squat
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
2
Bench Press (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
3
Bent Over Row (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
4
Deadlift (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
5
Z-Press (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
6
Upright Row (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10
7
Bicep Curl (Dumbbell)
1 Set
6 Sets
12-15 Reps
3-
@9-10
@9-10