logo
BoostcampPNG

👾Reza's Routine👾

by Reza
1 athletes joined

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
    Jun 18, 2025 07:48

Summary

Dive into Reza's Routine, a focused 1-week program designed for serious lifters looking to build upper body strength. With 5 training days packed with exercises like Dumbbell Bicep Curls, Arnold Presses, and Planks, this program targets your arms, shoulders, and core for a comprehensive workout. Each session combines bodyweight and dumbbell movements to enhance muscle engagement and endurance. Get ready to challenge yourself and see real results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Other
11%
Quadriceps
10.1%
Abs
9.5%
Chest
8.8%
Glutes
8.4%
Hamstrings
6.6%
Middle Delts
6.2%
Triceps
6.2%
Biceps
5.7%
Forearms
5.7%
Upper Back
4.4%
Calves
2.2%
Lats
1.8%
Adductors
1.8%
Rear Delts
0.4%
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
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