Program Description
This is Reese's premium Whaley gym Training program designed to build muscle with some cables and some dumbbells.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedJan 02, 2025 11:41
- Last EditedJan 08, 2026 06:17
Summary
The Reese Training Program is a comprehensive 16-week strength-building plan designed for those looking to enhance their overall fitness. Comprising three focused workouts per week, this program emphasizes a balanced approach with push, pull, and leg days, utilizing dumbbells to maximize muscle engagement. Expect to tackle a variety of exercises, including squats, deadlifts, and bench presses, all structured with targeted rep ranges to drive progress and build strength. Whether you're a beginner or an experienced lifter, this program will challenge you to push your limits and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.4%
Hamstrings
11.4%
Abs
9.8%
Quadriceps
8.3%
Triceps
8.3%
Front Delts
6.8%
Calves
6.1%
Biceps
5.7%
Lower Back
5.7%
Middle Delts
5.3%
Upper Back
5.3%
Lats
5.3%
Chest
3%
Adductors
1.5%
Forearms
1.5%
Rear Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6-10 reps
-
2A
Bench Press (Dumbbell)
4
4-8 reps
-
2B
Bicep Curl (Dumbbell)
4
8-12 reps
-
3A
Abs Crunch (Weighted)
4
12-15 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Dumbbell)
4
10-15 reps
-
2B
Lateral Raise (Dumbbell)
4
12-15 reps
-
3A
Hip Thrust (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Hip Thrust (Dumbbell)
4
10-12 reps
-
3B
Standing Calf Raise
4
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Dumbbell)4 Sets
6-10 Reps
-
2A
Bench Press (Dumbbell)4 Sets
4-8 Reps
-
2B
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
3A
Abs Crunch (Weighted)4 Sets
12-15 Reps
-
3B
Standing Calf Raise4 Sets
10-15 Reps
-
Day 3
1
Front Squat (Dumbbell)4 Sets
10-15 Reps
-
2A
Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
3A
Hip Thrust (Dumbbell)4 Sets
10-12 Reps
-
3B
Standing Calf Raise4 Sets
12-15 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
2A
Bent Over Row (Dumbbell)4 Sets
10-15 Reps
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2B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
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3A
Hip Thrust (Dumbbell)4 Sets
12-15 Reps
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3B
Tricep Pushdown (Cable)4 Sets
10-15 Reps
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