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Robbie’s Gold

by Vincent L.
2 athletes joined

Program Description

Newbie gains and hypertrophy.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 31, 2024 01:50
  • Last Edited
    Feb 20, 2025 11:34
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7 reps
-
1B
Pull-Up (Band)
2
8 reps
-
2
Squat (Dumbbell)
3
12 reps
-
3A
Chest Supported Row (Dumbbell)
2
15 reps
-
3B
Arnold Press
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5A
Pullover (Dumbbell)
2
18 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6A
Kelso Shrug
1
15 reps
-
6B
Pec Fly (Dumbbell)
1
12 reps
-
7
Hanging Leg Raise
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
1B
Chin-Up (Bodyweight)
2
8 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3A
Single Arm Row (Dumbbell)
2
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8 reps
-
4
Back Extension
2
12 reps
-
5A
Overhead Extension (Dumbbell)
2
15 reps
-
5B
Lu Raise
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Wrist Curls
2
15 reps
-
8A
Neck Flexion
2
20 reps
-
8B
Neck Extension
2
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Dumbbell)
2 Sets
10 Reps
-
1B
Chin-Up (Bodyweight)
2 Sets
8 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3A
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
3B
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5A
Overhead Extension (Dumbbell)
2 Sets
15 Reps
-
5B
Lu Raise
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Wrist Curls
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
7 Reps
-
1B
Pull-Up (Band)
2 Sets
8 Reps
-
2
Squat (Dumbbell)
3 Sets
12 Reps
-
3A
Chest Supported Row (Dumbbell)
2 Sets
15 Reps
-
3B
Arnold Press
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
5A
Pullover (Dumbbell)
2 Sets
18 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6A
Kelso Shrug
1 Set
15 Reps
-
6B
Pec Fly (Dumbbell)
1 Set
12 Reps
-
7
Hanging Leg Raise
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
2 Sets
7 Reps
-
1B
Pull-Up (Band)
2 Sets
8 Reps
-
2
Squat (Dumbbell)
3 Sets
12 Reps
-
3A
Chest Supported Row (Dumbbell)
2 Sets
15 Reps
-
3B
Arnold Press
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
5A
Pullover (Dumbbell)
2 Sets
18 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6A
Kelso Shrug
1 Set
15 Reps
-
6B
Pec Fly (Dumbbell)
1 Set
12 Reps
-
7
Hanging Leg Raise
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-
Day 4
1A
Bench Press (Dumbbell)
2 Sets
10 Reps
-
1B
Chin-Up (Bodyweight)
2 Sets
8 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3A
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
3B
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
4
Back Extension
2 Sets
12 Reps
-
5A
Overhead Extension (Dumbbell)
2 Sets
15 Reps
-
5B
Lu Raise
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Wrist Curls
2 Sets
15 Reps
-
8A
Neck Flexion
2 Sets
20 Reps
-
8B
Neck Extension
2 Sets
20 Reps
-