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BoostcampPNG

full body workout with just dumbbells and bench

by jeremy N.

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

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 01, 2025 10:29
  • Last Edited
    Sep 05, 2025 11:48
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
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 Kickback
4 Sets
9 Reps
@8.5
5
Side Bend (Dumbbell)
4 Sets
12 Reps
@8
6
incline Row
4 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 Kickback
4 Sets
9 Reps
@8.5
5
Side Bend (Dumbbell)
4 Sets
12 Reps
@8
6
incline Row
4 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 Kickback
4 Sets
9 Reps
@8.5
5
Side Bend (Dumbbell)
4 Sets
12 Reps
@8
6
incline Row
4 Sets
10 Reps
@8
Day 2
1
Standing Shoulder Press (Dumbbell)
4 Sets
9 Reps
@8
2
Russian Twist
4 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 Curl
4 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 Twist
4 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 Curl
4 Sets
12 Reps
@8.5
6
Single Arm Row (Dumbbell)
4 Sets
9 Reps
@8