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Manish - Home Body Workout

by Manish

Program Description

To have a fit body without compromising work-life balance

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2026 10:22
  • Last Edited
    Feb 04, 2026 11:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
13.1%
Abs
12.1%
Upper Back
9.7%
Chest
8.7%
Middle Delts
5.8%
Lats
5.8%
Biceps
5.8%
Rear Delts
4.9%
Other
4.9%
Quadriceps
2.9%
Glutes
2.9%
Hamstrings
2.9%
Stretching
2.9%
Forearms
1.5%
Adductors
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
2
Push Up
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 8
4
Plank
3
0.3-0.6 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
2
Band Row
3
12 reps
RPE 8
3
Band Face Pull
1
2
12 reps
15 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Overhead Extension (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
0.45 mins
RPE 8
2
Squat (Bodyweight)
3
15 reps
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Abs Crunch (Bodyweight)
1
1
15 reps
20 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
5
Abs Crunch (Weighted)
1
2
12 reps
15 reps
RPE 8
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Floor Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@8
@8
2
Push Up
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@8
@9
@8
4
Plank
3 Sets
0.3-0.6 mins
@8
Day 2
1
Bent Over Row (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@8
@8
2
Band Row
3 Sets
12 Reps
@8
3
Band Face Pull
1 Set
2 Sets
12 Reps
15 Reps
@8
@8
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Overhead Extension (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
@8
@8
Day 3
1
Jump Rope
5 Sets
0.45 mins
@8
2
Squat (Bodyweight)
3 Sets
15 Reps
@8
3
Dead Bug
3 Sets
10 Reps
@8
4
Abs Crunch (Bodyweight)
1 Set
1 Set
15 Reps
20 Reps
@8
@8
Day 4
1
Floor Press (Dumbbell)
1 Set
2 Sets
6 Reps
8 Reps
@8
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6 Reps
8 Reps
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@8
@8
4
Single Arm Rear Delt Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@8
5
Abs Crunch (Weighted)
1 Set
2 Sets
12 Reps
15 Reps
@8
@8