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👾Reza's Routine👾

by Reza

Program Description

This is a beginner friendly routine made for me and my friends to follow and get some top notch gains. 💪

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2024 08:45
  • Last Edited
    Sep 23, 2024 02:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
40 secs
30 secs
20 secs
RPE 9
RPE 9
RPE 9
2
Bicep Curl (Dumbbell)
2
20 reps
RPE 6
3
Arnold Press
2
20 reps
RPE 6
4
Push Up (Knees)
2
10 reps
RPE 8
5
Wrist Curls
2
10 reps
RPE 8
6
Hammer Curl
2
25 reps
RPE 6.5
7
Push Up
2
10 reps
RPE 8
8
Pec Fly (Dumbbell)
2
20 reps
RPE 7
9
Front Raise
2
12 reps
RPE 8
10
Side Bend (Dumbbell)
2
30 reps
RPE 6.5
11
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
12
Sit Up
2
12 reps
RPE 9
13
Single Arm Row (Dumbbell)
2
30 reps
RPE 6
14
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 9
15
Floor Press (Dumbbell)
2
30 reps
RPE 6.5
16
Upright Row (Dumbbell)
2
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6
2
Box Squat (Barbell)
2
15 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 8
4
Jump Squat
2
6 reps
RPE 9
5
Walk
1
10 mins
RPE 6
6
Sumo Deadlift (Dumbbell)
2
6 reps
RPE 9
7
Lying Leg Curl
2
50 reps
RPE 8
8
Jumping Jack
2
20 reps
RPE 9
9
Step-Up (Weighted)
2
10 reps
RPE 8
10
Walk
1
10 mins
RPE 6
11
Box Jump
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6
2
Run
1
5 mins
RPE 8
3
Walk
1
10 mins
RPE 6
4
Run
1
5 mins
RPE 8
5
Walk
1
10 mins
RPE 6
6
Run
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
RPE 6
2
Box Squat (Barbell)
2
15 reps
RPE 7
3
Standing Calf Raise
2
20 reps
RPE 8
4
Jump Squat
2
6 reps
RPE 9
5
Walk
1
10 mins
RPE 6
6
Sumo Deadlift (Dumbbell)
2
6 reps
RPE 9
7
Lying Leg Curl
2
50 reps
RPE 8
8
Jumping Jack
2
20 reps
RPE 9
9
Step-Up (Weighted)
2
10 reps
RPE 8
10
Walk
1
10 mins
RPE 6
11
Box Jump
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
40 secs
30 secs
20 secs
RPE 9
RPE 9
RPE 9
2
Bicep Curl (Dumbbell)
2
20 reps
RPE 6
3
Arnold Press
2
20 reps
RPE 6
4
Push Up (Knees)
2
10 reps
RPE 8
5
Wrist Curls
2
10 reps
RPE 8
6
Hammer Curl
2
25 reps
RPE 6.5
7
Push Up
2
10 reps
RPE 8
8
Pec Fly (Dumbbell)
2
20 reps
RPE 7
9
Front Raise
2
12 reps
RPE 8
10
Side Bend (Dumbbell)
2
30 reps
RPE 6.5
11
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
12
Sit Up
2
12 reps
RPE 9
13
Single Arm Row (Dumbbell)
2
30 reps
RPE 6
14
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 9
15
Floor Press (Dumbbell)
2
30 reps
RPE 6.5
16
Upright Row (Dumbbell)
2
25 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Plank
1 Set
1 Set
1 Set
40 secs
30 secs
20 secs
@9
@9
@9
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@6
3
Arnold Press
2 Sets
20 Reps
@6
4
Push Up (Knees)
2 Sets
10 Reps
@8
5
Wrist Curls
2 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
25 Reps
@6.5
7
Push Up
2 Sets
10 Reps
@8
8
Pec Fly (Dumbbell)
2 Sets
20 Reps
@7
9
Front Raise
2 Sets
12 Reps
@8
10
Side Bend (Dumbbell)
2 Sets
30 Reps
@6.5
11
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
12
Sit Up
2 Sets
12 Reps
@9
13
Single Arm Row (Dumbbell)
2 Sets
30 Reps
@6
14
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@9
15
Floor Press (Dumbbell)
2 Sets
30 Reps
@6.5
16
Upright Row (Dumbbell)
2 Sets
25 Reps
@7
Day 2
1
Walk
1 Set
10 mins
@6
2
Box Squat (Barbell)
2 Sets
15 Reps
@7
3
Standing Calf Raise
2 Sets
20 Reps
@8
4
Jump Squat
2 Sets
6 Reps
@9
5
Walk
1 Set
10 mins
@6
6
Sumo Deadlift (Dumbbell)
2 Sets
6 Reps
@9
7
Lying Leg Curl
2 Sets
50 Reps
@8
8
Jumping Jack
2 Sets
20 Reps
@9
9
Step-Up (Weighted)
2 Sets
10 Reps
@8
10
Walk
1 Set
10 mins
@6
11
Box Jump
2 Sets
20 Reps
@9
Day 3
1
Walk
1 Set
10 mins
@6
2
Run
1 Set
5 mins
@8
3
Walk
1 Set
10 mins
@6
4
Run
1 Set
5 mins
@8
5
Walk
1 Set
10 mins
@6
6
Run
1 Set
5 mins
@8
Day 4
1
Walk
1 Set
10 mins
@6
2
Box Squat (Barbell)
2 Sets
15 Reps
@7
3
Standing Calf Raise
2 Sets
20 Reps
@8
4
Jump Squat
2 Sets
6 Reps
@9
5
Walk
1 Set
10 mins
@6
6
Sumo Deadlift (Dumbbell)
2 Sets
6 Reps
@9
7
Lying Leg Curl
2 Sets
50 Reps
@8
8
Jumping Jack
2 Sets
20 Reps
@9
9
Step-Up (Weighted)
2 Sets
10 Reps
@8
10
Walk
1 Set
10 mins
@6
11
Box Jump
2 Sets
20 Reps
@9
Day 5
1
Plank
1 Set
1 Set
1 Set
40 secs
30 secs
20 secs
@9
@9
@9
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@6
3
Arnold Press
2 Sets
20 Reps
@6
4
Push Up (Knees)
2 Sets
10 Reps
@8
5
Wrist Curls
2 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
25 Reps
@6.5
7
Push Up
2 Sets
10 Reps
@8
8
Pec Fly (Dumbbell)
2 Sets
20 Reps
@7
9
Front Raise
2 Sets
12 Reps
@8
10
Side Bend (Dumbbell)
2 Sets
30 Reps
@6.5
11
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
12
Sit Up
2 Sets
12 Reps
@9
13
Single Arm Row (Dumbbell)
2 Sets
30 Reps
@6
14
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@9
15
Floor Press (Dumbbell)
2 Sets
30 Reps
@6.5
16
Upright Row (Dumbbell)
2 Sets
25 Reps
@7