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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 10, 2025 01:18

Summary

Transform your physique with the **Dumbbell Body Rebuild**, a comprehensive 12-week program designed for those ready to sculpt and strengthen their bodies. Comprising five training days each week, this program emphasizes hypertrophy through targeted exercises like the Dumbbell Bench Press and Single Arm Row, ensuring balanced development of all major muscle groups. With a focus on progressive overload, you'll build muscle and enhance your overall strength, all while using just dumbbells. Get ready to unleash your potential and redefine your body!
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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
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