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BoostcampPNG

NH Intermediate Program (Dumbbell)

by Drew M.
54 athletes joined

Program Description

Grow a balanced physique with dumbbells.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2024 06:02
  • Last Edited
    Sep 18, 2024 01:56
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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
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 Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 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 Curl
3 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 Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps