logo
BoostcampPNG

My Fitness Plan - build muscle

by Rebekah S.
24 athletes joined
5.0
(1 rating)

Program Description

Build muscle, get stronger, stay fit, overall stay healthy.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2024 09:20
  • Last Edited
    Jul 27, 2025 03:44

Summary

Unlock your potential with this 12-week muscle-building program designed for dedicated lifters. Committing just four days a week, you'll engage in focused workouts targeting major muscle groups, including back, biceps, chest, and triceps, using only dumbbells. Each session is crafted to maximize strength and hypertrophy through a variety of effective exercises, ensuring you build muscle efficiently. Get ready to challenge yourself and see real results as you follow along with guided videos and structured sets!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Hamstrings
11%
Abs
10.6%
Triceps
10.1%
Front Delts
9.4%
Chest
8.1%
Quadriceps
8%
Biceps
6%
Middle Delts
5.7%
Lower Back
5.5%
Upper Back
3.9%
Lats
3.2%
Rear Delts
2.1%
Adductors
1.8%
Forearms
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Push Up
3 Sets
10 Reps
-
5
Skull Crusher
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Push Up
3 Sets
8 Reps
-
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
-
2
Goblet Squat
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Tempo Deadlift
3 Sets
10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Dumbbell Row
3 Sets
10 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
3
Good Morning
3 Sets
15 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Concentration Curl
3 Sets
8 Reps
-
7
Mountain Climber
3 Sets
20 Reps
-
8
Bicycle Crunches
3 Sets
20 Reps
-
Day 4
1
Arnold Press
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
8
Oblique Crunch
3 Sets
20 Reps
-