logo
BoostcampPNG

6 day Dumbbell Split

by den B.
15 athletes joined

Program Description

Whether beginning or coming back into working out.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 08:10
  • Last Edited
    Jun 18, 2025 09:08

Summary

Unlock your strength potential with this 8-week, 6-day Dumbbell Split program, designed to sculpt and define your upper body. Each week focuses on targeted muscle groups, with dedicated sessions for chest and triceps, back and biceps, and more. With a variety of effective dumbbell exercises, you'll build muscle and enhance endurance while only needing a set of dumbbells. Get ready to transform your physique and elevate your lifting game!
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Reverse Grip Bench Press (dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Push Up
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
5
French Press
3 Sets
8-12 Reps
@8
6
Skull Crusher
3 Sets
8-12 Reps
@8
Day 3
1
Chin-Up (Bodyweight)
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
5
Pinwheel Curl
3 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 4
1
Bench Press (Close Grip)
4 Sets
8-12 Reps
@8
2
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
French Press
3 Sets
12-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Push Up
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
Day 5
1
Arnold Press
4 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Single Arm Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5
Goblet Squat
3 Sets
8-12 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
7
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
8-12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
4
Standing Calf Raise
4 Sets
12-15 Reps
@8
5
Arnold Press
4 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
Day 6
1
Pinwheel Curl
3 Sets
10-12 Reps
@8
2
Concentration Curl
3 Sets
8-12 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Chin-Up (Bodyweight)
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
6
One Arm Bent Over Row
4 Sets
8-12 Reps
@8