Program Description
Can be completed at home with dumbbells only or with a pull-up bar as well.
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 24, 2024 03:09
- Last EditedFeb 24, 2025 03:13
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
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Reverse Grip Bench Press (dumbbell)
3
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8.5
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8.5
5
Skull Crusher
3
8-12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2-8 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
10-20 reps
RPE 9
4
Pinwheel Curl
3
8-12 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6
Hammer Curl
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-15 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 8.5
3
Hip Thrust (Dumbbell)
4
8-15 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8-15 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
8-15 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8.5
3
Rear Delt Row
3
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 8.5
6
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 3
1
Goblet Squat4 Sets
8-15 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-15 Reps
@8.5
3
Hip Thrust (Dumbbell)4 Sets
8-15 Reps
@8.5
4
Lunge (Dumbbell)3 Sets
8-15 Reps
@8.5
5
Romanian Deadlift (Dumbbell)4 Sets
8-15 Reps
@8.5
6
Standing Calf Raise4 Sets
10-20 Reps
@6.5
Day 4
1
Overhead Press (Dumbbell)4 Sets
8-15 Reps
@8.5
2
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@8.5
3
Rear Delt Row3 Sets
8-12 Reps
@8.5
4
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)3 Sets
15-20 Reps
@8.5
6
One Arm Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8.5
Day 2
1
Chin-Up (Bodyweight)3 Sets
2-8 Reps
@8.5
2
Bent Over Row (Dumbbell)3 Sets
8-15 Reps
@8.5
3
Dumbbell Bench Pullover3 Sets
10-20 Reps
@9
4
Pinwheel Curl3 Sets
8-12 Reps
@8.5
5
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@8.5
6
Hammer Curl3 Sets
8-12 Reps
@8.5
Day 1
1
Floor Press (Dumbbell)3 Sets
8-15 Reps
@8.5
2
Reverse Grip Bench Press (dumbbell)3 Sets
8-15 Reps
@8.5
3
Pec Fly (Dumbbell)3 Sets
8-15 Reps
@8.5
4
Bench Press (Close Grip)3 Sets
8-12 Reps
@8.5
5
Skull Crusher3 Sets
8-12 Reps
@8.5
6
Overhead Extension (Dumbbell)3 Sets
8-20 Reps
@9