Beginner–IntermediateFree

👾Reza's Routine👾

Simple workout plan to train both upper and lower body. 🔰

Reza· Sep 2024

1athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

5 days

Level

Beginner, Intermediate

Goal

Athletics, Bodyweight Fitness, Muscle, Strength

Equipment

Dumbbell Only

Session length

60 min

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

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

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%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Plank	1	40 sec	@9
		1	30 sec	@9
		1	20 sec	@9
2	Bicep Curl (Dumbbell)	2	20 reps	@6
3	Arnold Press	2	20 reps	@6
4	Push Up (Knees)	2	10 reps	@8
5	Wrist Curls	2	10 reps	@8
6	Hammer Curl	2	25 reps	@6.5
7	Push Up	2	10 reps	@8
8	Pec Fly (Dumbbell)	2	20 reps	@7
9	Front Raise	2	12 reps	@8
10	Side Bend (Dumbbell)	2	30 reps	@6.5
11	Lateral Raise (Dumbbell)	2	12 reps	@8
12	Sit Up	2	12 reps	@9
13	Single Arm Row (Dumbbell)	2	30 reps	@6
14	Reverse Wrist Curl (Dumbbell)	2	10 reps	@9
15	Floor Press (Dumbbell)	2	30 reps	@6.5
16	Upright Row (Dumbbell)	2	25 reps	@7

#	Exercise	Sets	Reps	Load
1	Walk	1	10 min	@6
2	Box Squat (Barbell)	2	15 reps	@7
3	Standing Calf Raise	2	20 reps	@8
4	Jump Squat	2	6 reps	@9
5	Walk	1	10 min	@6
6	Sumo Deadlift (Dumbbell)	2	6 reps	@9
7	Lying Leg Curl	2	50 reps	@8
8	Jumping Jack	2	20 reps	@9
9	Step-Up (Weighted)	2	10 reps	@8
10	Walk	1	10 min	@6
11	Box Jump	2	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Walk	1	10 min	@6
2	Run	1	5 min	@8
3	Walk	1	10 min	@6
4	Run	1	5 min	@8
5	Walk	1	10 min	@6
6	Run	1	5 min	@8

#	Exercise	Sets	Reps	Load
1	Walk	1	10 min	@6
2	Box Squat (Barbell)	2	15 reps	@7
3	Standing Calf Raise	2	20 reps	@8
4	Jump Squat	2	6 reps	@9
5	Walk	1	10 min	@6
6	Sumo Deadlift (Dumbbell)	2	6 reps	@9
7	Lying Leg Curl	2	50 reps	@8
8	Jumping Jack	2	20 reps	@9
9	Step-Up (Weighted)	2	10 reps	@8
10	Walk	1	10 min	@6
11	Box Jump	2	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Plank	1	40 sec	@9
		1	30 sec	@9
		1	20 sec	@9
2	Bicep Curl (Dumbbell)	2	20 reps	@6
3	Arnold Press	2	20 reps	@6
4	Push Up (Knees)	2	10 reps	@8
5	Wrist Curls	2	10 reps	@8
6	Hammer Curl	2	25 reps	@6.5
7	Push Up	2	10 reps	@8
8	Pec Fly (Dumbbell)	2	20 reps	@7
9	Front Raise	2	12 reps	@8
10	Side Bend (Dumbbell)	2	30 reps	@6.5
11	Lateral Raise (Dumbbell)	2	12 reps	@8
12	Sit Up	2	12 reps	@9
13	Single Arm Row (Dumbbell)	2	30 reps	@6
14	Reverse Wrist Curl (Dumbbell)	2	10 reps	@9
15	Floor Press (Dumbbell)	2	30 reps	@6.5
16	Upright Row (Dumbbell)	2	25 reps	@7

Common questions

Yes, 👾Reza's Routine👾 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

👾Reza's Routine👾 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

👾Reza's Routine👾 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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