Program Description
Body weight and dumbbell ppe
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentAt Home
- Program Length1 week
- Time Per Workout60 minutes
- CreatedJan 08, 2024 01:40
- Last EditedAug 27, 2024 12:26
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3-20 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
3-15 reps
RPE 9
3
Push Up
3
3-15 reps
RPE 9
4
Push Up
3
3-15 reps
RPE 9
5
Hanging Leg Raise
3
3-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
3-20 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
3-15 reps
RPE 9
4
Wide Grip Pull-Up
3
3-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
3-15 reps
RPE 9
6
Shrug (Dumbbell)
5
3-30 reps
RPE 9
7
Lying Leg Raise
2
3-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
30-120 secs
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
5-15 reps
RPE 9
3
Standing Calf Raise
3
10-15 reps
RPE 9
4
Goblet Squat
3
3-15 reps
RPE 9
5
Sit Up
2
10-15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 2
1
Pull-Up (Bodyweight)3 Sets
2-12 Reps
@9
2
Chin-Up (Bodyweight)3 Sets
3-20 Reps
@9
3
Rear Delt Fly (Dumbbell)3 Sets
3-15 Reps
@9
4
Wide Grip Pull-Up3 Sets
3-15 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
3-15 Reps
@9
6
Shrug (Dumbbell)5 Sets
3-30 Reps
@9
7
Lying Leg Raise2 Sets
3-20 Reps
@9
Day 1
1
Push Up3 Sets
3-20 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
3-15 Reps
@9
3
Push Up3 Sets
3-15 Reps
@9
4
Push Up3 Sets
3-15 Reps
@9
5
Hanging Leg Raise3 Sets
3-15 Reps
@9
Day 3
1
Wall Sit3 Sets
30-120 secs
@9
2
Bulgarian Split Squat (Dumbbell)3 Sets
5-15 Reps
@9
3
Standing Calf Raise3 Sets
10-15 Reps
@9
4
Goblet Squat3 Sets
3-15 Reps
@9
5
Sit Up2 Sets
10-15 Reps
@9