Reese Training Program

by Mike

1 athletes joined

Program Description

This is Reese's premium Whaley gym Training program designed to build muscle with some cables and some dumbbells.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
16 weeks
Time Per Workout
50 minutes
Created
Jan 02, 2025 11:41
Last Edited
Jun 18, 2025 11:28

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

13.5%

Quadriceps

10.7%

Hamstrings

9.9%

Triceps

Calves

7.8%

Abs

7.2%

Front Delts

Middle Delts

6.8%

Biceps

6.6%

Lats

6.2%

Upper Back

5.3%

Chest

3.9%

Lower Back

3.1%

Adductors

2.3%

Forearms

0.8%

Rear Delts

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 1

Squat (Dumbbell)

6-10 reps

Bench Press (Dumbbell)

4-8 reps

Bicep Curl (Dumbbell)

8-12 reps

Abs Crunch (Weighted)

12-15 reps

Standing Calf Raise

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 2

Romanian Deadlift (Dumbbell)

8-12 reps

Lat Pulldown

10-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Hip Thrust (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

10-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 3

Lunge (Dumbbell)

10-15 reps

Overhead Press (Dumbbell)

6-10 reps

Dumbbell Row

8-12 reps

Kettlebell Swing

10-12 reps

Standing Calf Raise

12-15 reps

Day 1

Squat (Dumbbell)

4 Sets

6-10 Reps

Bench Press (Dumbbell)

4 Sets

4-8 Reps

Bicep Curl (Dumbbell)

4 Sets

8-12 Reps

Abs Crunch (Weighted)

4 Sets

12-15 Reps

Standing Calf Raise

4 Sets

10-15 Reps

Day 2

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

Lat Pulldown

4 Sets

10-15 Reps

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

Hip Thrust (Dumbbell)

4 Sets

12-15 Reps

Tricep Pushdown (Cable)

4 Sets

10-15 Reps

Day 3

Lunge (Dumbbell)

4 Sets

10-15 Reps

Overhead Press (Dumbbell)

3 Sets

6-10 Reps

Dumbbell Row

3 Sets

8-12 Reps

Kettlebell Swing

4 Sets

10-12 Reps

Standing Calf Raise

4 Sets

12-15 Reps