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Barbell dumbbell body weight💪🏽📈

by 📈
3 athletes joined

Program Description

Gaining muscle mass strength without being to fancy

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 30, 2024 04:25
  • Last Edited
    Jan 15, 2025 11:51
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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
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Barbell)
4 Sets
8-12 Reps
@8
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Tricep Kickback
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Push Up
1 Set
-
Day 2
1
Run
1 Set
5 mins
-
2
Squat (Bodyweight)
3 Sets
30 Reps
-
3
Straight Leg Calf Raise
3 Sets
15 Reps
-
4
Wall Sit
1 Set
1-5 mins
-
5
Side Bend (Dumbbell)
2 Sets
20 Reps
-
6
Plank
1 Set
AMRAP
-
Day 3
1
Hammer Curl
3 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Pinwheel Curl
2 Sets
-
4
Standing Shoulder Press (Dumbbell)
2 Sets
-
5
Tricep Kickback
2 Sets
-
6
Push Up
2 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
8
Shrug (Dumbbell)
2 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
10
Wrist Curls
2 Sets
-