4.0
(1 rating)
Program Description
Grow a balanced physique with dumbbells.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 10, 2024 06:02
- Last EditedJun 18, 2025 07:47
Summary
Elevate your strength training with the NH Intermediate Program (Dumbbell), a comprehensive 12-week plan designed for dedicated lifters. With seven days of targeted workouts each week, you'll engage in supersets that challenge your entire body, focusing on essential movements like the Dumbbell Bench Press and Single Arm Row. This program emphasizes progressive overload and proper form, ensuring you build muscle and enhance endurance effectively. Get ready to push your limits and achieve your fitness goals with just a set of dumbbells!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-8 reps
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
6-12 reps
-
3A
French Press
3
6-12 reps
-
3B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Sit Up
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Shrug (Dumbbell)
3
AMRAP
-
2B
Neck Curl
3
10-20 reps
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Skull Crusher
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Pinwheel Curl
3
6-10 reps
-
3B
Powell Raise
3
10-15 reps
-
3C
Oblique Crunch
3
AMRAP
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
French Press
3
6-12 reps
-
2C
Lying Leg Raise
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Power Shrug
3
AMRAP
-
2B
Sit Up
3
8-15 reps
-
3A
Sissy Squat
3
AMRAP
-
3B
Neck Extension
3
10-20 reps
-
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
1B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
2A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
-
3A
French Press3 Sets
6-12 Reps
-
3B
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3C
Sit Up3 Sets
8-15 Reps
-
Day 2
1A
Squat (Dumbbell)3 Sets
6-10 Reps
-
1B
Calf Raise (Bodyweight)3 Sets
AMRAP
-
2A
Shrug (Dumbbell)3 Sets
AMRAP
-
2B
Neck Curl3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
-
3B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1A
Ring Push Up3 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Skull Crusher3 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
3A
Pinwheel Curl3 Sets
6-10 Reps
-
3B
Powell Raise3 Sets
10-15 Reps
-
3C
Oblique Crunch3 Sets
AMRAP
-
Day 5
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Kroc Row3 Sets
8-12 Reps
-
2A
Chin-Up (Bodyweight)3 Sets
AMRAP
-
2B
French Press3 Sets
6-12 Reps
-
2C
Lying Leg Raise3 Sets
10-15 Reps
-
3A
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3C
Wrist Curls3 Sets
10-15 Reps
-
Day 6
1A
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
-
1B
Calf Raise (Bodyweight)3 Sets
AMRAP
-
2A
Power Shrug3 Sets
AMRAP
-
2B
Sit Up3 Sets
8-15 Reps
-
3A
Sissy Squat3 Sets
AMRAP
-
3B
Neck Extension3 Sets
10-20 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Rebus C.Age 43, Man
9 months ago
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This is my first workout on this app I like it a lot thanks for putting it together.