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Burning workout

by Anton Razumov
3.0
(1 rating)

Program Description

Just workout thru sets

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 22, 2024 11:18
  • Last Edited
    Oct 26, 2024 07:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Jump Rope
1
10 mins
RPE 8
3A
Fly Press (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
5B
Hip Thrust (Dumbbell)
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7B
Back Extension
3
15 reps
RPE 8
8
Jump Rope
1
10 mins
RPE 8
9
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Jump Rope
1
10 mins
RPE 8
3A
Fly Press (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
5B
Hip Thrust (Dumbbell)
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7B
Back Extension
3
15 reps
RPE 8
8
Jump Rope
1
10 mins
RPE 8
9
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Jump Rope
1
10 mins
RPE 8
3A
Fly Press (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
3B
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
8 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
5B
Hip Thrust (Dumbbell)
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7B
Back Extension
3
15 reps
RPE 8
8
Jump Rope
1
10 mins
RPE 8
9
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3B
Front Squat (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
6
Jump Rope
1
10 mins
RPE 8
7A
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
7B
Farmer's Walk (Weighted)
1
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3B
Front Squat (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
6
Jump Rope
1
10 mins
RPE 8
7A
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
7B
Farmer's Walk (Weighted)
1
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Overhead Press (Dumbbell)
3
15 reps
RPE 8
3B
Front Squat (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
1
10 mins
RPE 8
5A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
6
Jump Rope
1
10 mins
RPE 8
7A
Tricep Extension (Dumbbell)
3
20 reps
RPE 8
7B
Farmer's Walk (Weighted)
1
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Pullover (Dumbbell)
3
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
3
10 mins
RPE 8
5A
Hammer Curl
3
20 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Front Raise
3
15 reps
RPE 8
7B
Wrist Curls
3
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Pullover (Dumbbell)
3
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
3
10 mins
RPE 8
5A
Hammer Curl
3
20 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Front Raise
3
15 reps
RPE 8
7B
Wrist Curls
3
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Jump Rope
1
10 mins
RPE 8
3A
Pullover (Dumbbell)
3
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Jump Rope
3
10 mins
RPE 8
5A
Hammer Curl
3
20 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 10
6
Jump Rope
1
10 mins
RPE 8
7A
Front Raise
3
15 reps
RPE 8
7B
Wrist Curls
3
20 reps
RPE 10
8
Jump Rope
1
10 mins
RPE 10
9
Stretching
1
5 mins
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
3B
Front Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
5B
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
6
Jump Rope
1 Set
10 mins
@8
7A
Tricep Extension (Dumbbell)
3 Sets
20 Reps
@8
7B
Farmer's Walk (Weighted)
1 Set
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@6
2
Jump Rope
1 Set
10 mins
@8
3A
Pullover (Dumbbell)
3 Sets
15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Jump Rope
3 Sets
10 mins
@8
5A
Hammer Curl
3 Sets
20 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Front Raise
3 Sets
15 Reps
@8
7B
Wrist Curls
3 Sets
20 Reps
@10
8
Jump Rope
1 Set
10 mins
@10
9
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@8
2
Jump Rope
1 Set
10 mins
@8
3A
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
3B
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@8
4
Jump Rope
1 Set
10 mins
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
15 Reps
20 Reps
@10
@10
@10
5B
Hip Thrust (Dumbbell)
3 Sets
20 Reps
@10
6
Jump Rope
1 Set
10 mins
@8
7A
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
7B
Back Extension
3 Sets
15 Reps
@8
8
Jump Rope
1 Set
10 mins
@8
9
Stretching
1 Set
5 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
Anton RazumovAge 37, Man
5 months ago
2 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Cool program l. It can be better.