Program Description
honestly I was having issues finding a workout program that works for me and my nutritionist gave me those cards that have a workout on each one of them and how to do them and what it benefits so I use those cards to build my own workout program I don't know much I'm just trying to work on my health 
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedSep 01, 2025 10:29
- Last EditedSep 06, 2025 10:33
Summary
Transform your fitness routine with this dynamic 10-week full body workout program, designed exclusively for dumbbells and a bench. Train five days a week, focusing on compound movements and isolation exercises that target every major muscle group, ensuring balanced strength and endurance. Each session is crafted to challenge you, featuring exercises like Reverse Lunges, Hammer Curls, and Sumo Deadlifts that will sculpt your physique and boost your performance. Perfect for at-home training, this program will empower you to achieve your fitness goals with confidence and consistency.
Muscle Engagement
Front
Back
MuscleSet
Lats
13.8%
Upper Back
13.1%
Abs
8.5%
Hamstrings
7.7%
Middle Delts
7.7%
Glutes
6.9%
Quadriceps
6.9%
Front Delts
6.9%
Biceps
6.9%
Triceps
6.2%
Neck
3.8%
Rear Delts
3.8%
Adductors
3.1%
Chest
2.3%
Forearms
1.5%
Lower Back
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
12 reps
RPE 6
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
4
9 reps
RPE 8
4
Tricep Kickback
4
9 reps
RPE 8.5
5
Side Bend (Dumbbell)
4
12 reps
RPE 8
6
incline Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
9 reps
RPE 8
2
Russian Twist
4
12 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
9 reps
RPE 8
4
Pullover (Dumbbell)
4
9 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8.5
6
Single Arm Row (Dumbbell)
4
9 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Reverse Lunge (Dumbbell)4 Sets
12 Reps
@6
2
Hammer Curl (Dumbbell)4 Sets
9 Reps
@8
3
Sumo Deadlift (Dumbbell)4 Sets
9 Reps
@8
4
Tricep Kickback4 Sets
9 Reps
@8.5
5
Side Bend (Dumbbell)4 Sets
12 Reps
@8
6
incline Row4 Sets
10 Reps
@8
Day 3
1
Reverse Lunge (Dumbbell)4 Sets
12 Reps
@6
2
Hammer Curl (Dumbbell)4 Sets
9 Reps
@8
3
Sumo Deadlift (Dumbbell)4 Sets
9 Reps
@8
4
Tricep Kickback4 Sets
9 Reps
@8.5
5
Side Bend (Dumbbell)4 Sets
12 Reps
@8
6
incline Row4 Sets
10 Reps
@8
Day 5
1
Reverse Lunge (Dumbbell)4 Sets
12 Reps
@6
2
Hammer Curl (Dumbbell)4 Sets
9 Reps
@8
3
Sumo Deadlift (Dumbbell)4 Sets
9 Reps
@8
4
Tricep Kickback4 Sets
9 Reps
@8.5
5
Side Bend (Dumbbell)4 Sets
12 Reps
@8
6
incline Row4 Sets
10 Reps
@8
Day 2
1
Standing Shoulder Press (Dumbbell)4 Sets
9 Reps
@8
2
Russian Twist4 Sets
12 Reps
@8.5
3
Bent Over Row (Dumbbell)4 Sets
9 Reps
@8
4
Pullover (Dumbbell)4 Sets
9 Reps
@8
5
Hamstring Curl4 Sets
12 Reps
@8.5
6
Single Arm Row (Dumbbell)4 Sets
9 Reps
@8
Day 4
1
Standing Shoulder Press (Dumbbell)4 Sets
9 Reps
@8
2
Russian Twist4 Sets
12 Reps
@8.5
3
Bent Over Row (Dumbbell)4 Sets
9 Reps
@8
4
Pullover (Dumbbell)4 Sets
9 Reps
@8
5
Hamstring Curl4 Sets
12 Reps
@8.5
6
Single Arm Row (Dumbbell)4 Sets
9 Reps
@8