Program Description
Core Science based program with a focus on Hypertrophy and strength based on Jeff Nippard and Dr. Mike Isratel. Focus on mind muscle connection and feeling the stretch. Start at the most weight you can do for 8 reps on each set adding 1 rep each week until you can comfortably do 12 reps then add 5lbs and go back to 8 reps. Repeat. I personally do a 2-3 minutes rest between sets.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedDec 21, 2024 06:55
- Last EditedDec 21, 2024 06:56
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Dumbbell)
4
8-10 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Upright Row (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Concentration Curl
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
2
Squat (Dumbbell)
4
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
-
2
Bent Over Row (Dumbbell)4 Sets
8-10 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
3B
Upright Row (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
5
Concentration Curl3 Sets
8-12 Reps
-
6
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
-
7
Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)3 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
5-8 Reps
-
2
Squat (Dumbbell)4 Sets
8-12 Reps
-
3
Good Morning3 Sets
8-12 Reps
-
4
Standing Calf Raise3 Sets
12-15 Reps
-
5
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
-
6
Abs Crunch (Weighted)3 Sets
8-12 Reps
-