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Toji x jinwoo project
by Mathis D.
10 athletes joined
Program Description
Let you cook
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 15, 2024 01:00
Last Edited
Jun 22, 2024 01:29
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
50 Reps
2
Squat (Bodyweight)
1 Set
50 Reps
3
Sit Up
1 Set
50 Reps
4
Run
1 Set
35 mins
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
2
Hammer Curl
2 Sets
20 Reps
3
Tricep Extension (Dumbbell)
2 Sets
20 Reps
4
Arnold Press
2 Sets
20 Reps
5
Skull Crusher
2 Sets
20 Reps
6
Floor Press (Dumbbell)
2 Sets
20 Reps
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
20 Reps
2
Front Raise
2 Sets
20 Reps
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
4
Y Raise
2 Sets
20 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
6
Standing Shoulder Press (Dumbbell)
2 Sets
20 Reps
Day 3
1
Sit Up
2 Sets
20 Reps
2
Side Plank
2 Sets
1 mins
3
Russian Twist
2 Sets
20 Reps
4
Oblique Crunch
2 Sets
20 Reps
5
Hollow Hold
2 Sets
1 mins
6
Hollow Rock
2 Sets
1 mins
Day 4
1
Push Up
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Push Up (Knees)
1 Set
20 Reps
5
Pec Fly (Dumbbell)
2 Sets
20 Reps
6
Pullover (Dumbbell)
2 Sets
20 Reps
Day 5
1
Squat (Dumbbell)
2 Sets
20 Reps
2
Jump Squat
2 Sets
20 Reps
3
Sumo Squat
2 Sets
20 Reps
4
Single Leg Romanian Deadlift
2 Sets
20 Reps
5
Pogo Jump
2 Sets
20 Reps
6
Jog
1 Set
25 mins
Day 6
1
Push Up
1 Set
100 Reps
2
Squat (Bodyweight)
1 Set
100 Reps
3
Sit Up
1 Set
100 Reps
4
Run
1 Set
60 mins