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Dumbbell Body Rebuild

by Enjahkes S.

Program Description

Transform your physique with just dumbbells—12 weeks to a stronger, more sculpted you, one workout at a time.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2025 05:49
  • Last Edited
    Jul 05, 2025 07:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Single Leg Romanian Deadlift
3
10 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Decline Crunch (Weighted)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9.5
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9.5
5
Shrug (Dumbbell)
3
15 reps
RPE 9.5
6
Hammer Curl
3
12 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Arnold Press
3
12 reps
RPE 9.5
3
Chest Fly (Dumbbell)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9.5
6
Tricep Kickback
3
15 reps
RPE 9.5
7
Lying Leg Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sissy Squat
3
12 reps
RPE 9.5
5
Copenhagen Plank
3
0.5 mins
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Pullover (Dumbbell)
3 Sets
12 Reps
@9.5
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9.5
5
Shrug (Dumbbell)
3 Sets
15 Reps
@9.5
6
Hammer Curl
3 Sets
12 Reps
@9.5
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9.5
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9.5
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@9.5
4
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9.5
6
Tricep Kickback
3 Sets
15 Reps
@9.5
7
Lying Leg Raise
3 Sets
15 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9.5
4
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9.5
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9.5
Day 2
1
Nordic Curl
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9.5
4
Sissy Squat
3 Sets
12 Reps
@9.5
5
Standing Calf Raise
3 Sets
15 Reps
@9.5
6
Decline Crunch (Weighted)
3 Sets
15 Reps
@9.5
Day 5
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
2
Nordic Curl
3 Sets
8 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sissy Squat
3 Sets
12 Reps
@9.5
5
Copenhagen Plank
3 Sets
0.5 mins
@9.5
6
Standing Calf Raise
3 Sets
15 Reps
@9.5