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4 Day dumbbell training

by den B.
8 athletes joined

Program Description

Can be completed at home with dumbbells only or with a pull-up bar as well.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 03:09
  • Last Edited
    Jun 18, 2025 09:45

Summary

Transform your strength with this 12-week, 4-day dumbbell training program designed for at-home workouts. Each session targets specific muscle groups, ensuring balanced development and optimal recovery. From leg days packed with goblet squats and Bulgarian split squats to shoulder days featuring overhead presses and rear delt flies, you'll build muscle and enhance your overall fitness. Perfect for all levels, this program combines effective exercises with a structured approach to help you achieve your goals. Get ready to lift, sweat, and see results!
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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
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 Squat
4 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 Raise
4 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 Row
3 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 Pullover
3 Sets
10-20 Reps
@9
4
Pinwheel Curl
3 Sets
8-12 Reps
@8.5
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
6
Hammer Curl
3 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 Crusher
3 Sets
8-12 Reps
@8.5
6
Overhead Extension (Dumbbell)
3 Sets
8-20 Reps
@9