Program Description
This program will create excellent habits and make excellent gains and the same time. Some exercises include bench press, squats, and many others. The program contains full body workout splits. So there is an A Day and a B Day, both have the same structure, but ensure that you do not over train. You should see amazing results in both your strength, muscle size, and overall confidence with these lifts. Enjoy!
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedMar 09, 2024 04:59
- Last EditedAug 31, 2024 01:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
2
Arm Circle
1
1 mins
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Jumping Jack1 Set
1 mins
2
Arm Circle1 Set
1 mins
3
Bench Press (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)3 Sets
20 Reps
@10
8
Lying Leg Raise3 Sets
AMRAP
@10
Day 2
1
Jumping Jack1 Set
1 mins
2
Arm Circle1 Set
1 mins
3
Bench Press (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)3 Sets
20 Reps
@10
8
Lying Leg Raise3 Sets
AMRAP
@10
Day 1
1
Jumping Jack1 Set
1 mins
2
Arm Circle1 Set
1 mins
3
Push Up1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
Day 3
1
Jumping Jack1 Set
1 mins
2
Arm Circle1 Set
1 mins
3
Push Up1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)3 Sets
AMRAP
@10