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BoostcampPNG

The Best Dumbbell

by Mason Bessette

Program Description

You can look better within 8 weeks using only dumbbells

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 19, 2025 11:15
  • Last Edited
    Feb 19, 2025 12:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Lateral Raise (Dumbbell)
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
4
Overhead Extension (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Front Raise
3
1
12 reps
8 reps
RPE 6.5
RPE 6.5
6
Floor Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 6.5
4
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
5
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
3
8 reps
RPE 6.5
2
Jump Squat
3
10 reps
RPE 6.5
3
Goblet Squat Jump
3
8 reps
RPE 6.5
4
Split Squat Jump
3
8 reps
RPE 6.5
5
Standing Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
A Skip
2
15 reps
RPE 6.5
2
B-Skips
2
15 reps
RPE 6.5
3
Step-Up (Weighted)
3
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Walking Lunge (Dumbbell)
2
1
10 reps
8 reps
RPE 6.5
RPE 6.5
7
Lateral Jump
3
8 reps
RPE 6.5
8
Seated Calf Raise
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
2
Lying Reverse Fly
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Hammer Curl
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Shrug (Dumbbell)
3
15 reps
RPE 6.5
6
Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
2
Glute Bridge (Dumbbell)
2
1
12 reps
10 reps
RPE 6.5
RPE 6.5
3
Russian Twist (Dumbbell)
2
1
20 reps
10 reps
RPE 6.5
RPE 6.5
4
Side Bend (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5
RPE 6.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
2
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
12 Reps
8 Reps
@6.5
@6.5
4
Overhead Extension (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
5
Front Raise
3 Sets
1 Set
12 Reps
8 Reps
@6.5
@6.5
6
Floor Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
Day 2
1
Goblet Squat
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
3
Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@6.5
@6.5
5
Step-Up (Weighted)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
Day 3
1
Vertical Jump
3 Sets
8 Reps
@6.5
2
Jump Squat
3 Sets
10 Reps
@6.5
3
Goblet Squat Jump
3 Sets
8 Reps
@6.5
4
Split Squat Jump
3 Sets
8 Reps
@6.5
5
Standing Calf Raise
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
Day 4
1
Bent Over Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
2
Lying Reverse Fly
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
4
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
5
Shrug (Dumbbell)
3 Sets
15 Reps
@6.5
6
Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
2
Glute Bridge (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6.5
@6.5
3
Russian Twist (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
@6.5
@6.5
4
Side Bend (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@6.5
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@6.5