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Toji x jinwoo project

by Mathis D.
49 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 18, 2025 12:12

Summary

The Toji x Jinwoo Project is an intense 8-week training program designed to sculpt your arms and shoulders, featuring six days of focused workouts each week. Utilizing just dumbbells, you'll engage in a variety of exercises like Bicep Curls, Tricep Extensions, and Shoulder Presses, ensuring comprehensive muscle development. With a mix of high-rep sets and targeted movements, this program will help you build strength and definition, pushing you to achieve your fitness goals. Get ready to elevate your upper body game and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
60 mins
-
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
-