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BoostcampPNG

Calisthenics-Dumbells

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30 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2024 01:22
  • Last Edited
    Jun 22, 2024 10:32

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Bicep Curl (Dumbbell)
2
20 reps
RPE 10
2
Hammer Curl
2
30 reps
RPE 10
3
Wrist Curls
2
20 reps
RPE 10
4
Dumbbell Row
2
20 reps
RPE 10
5
Skull Crusher
2
15 reps
RPE 10
6
Concentration Curl
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Floor Press (Dumbbell)
2
20 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
RPE 10
2
Hammer Curl
2
30 reps
RPE 10
3
Wrist Curls
2
20 reps
RPE 10
4
Dumbbell Row
2
20 reps
RPE 10
5
Skull Crusher
2
15 reps
RPE 10
6
Concentration Curl
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Floor Press (Dumbbell)
2
20 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
2
Hammer Curl
2
35 reps
RPE 10
3
Wrist Curls
2
25 reps
RPE 10
4
Dumbbell Row
2
25 reps
RPE 10
5
Skull Crusher
2
20 reps
RPE 10
6
Concentration Curl
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
2
Hammer Curl
2
35 reps
RPE 10
3
Wrist Curls
2
25 reps
RPE 10
4
Dumbbell Row
2
25 reps
RPE 10
5
Skull Crusher
2
20 reps
RPE 10
6
Concentration Curl
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
2
Hammer Curl
2
35 reps
RPE 10
3
Wrist Curls
2
25 reps
RPE 10
4
Dumbbell Row
2
25 reps
RPE 10
5
Skull Crusher
2
20 reps
RPE 10
6
Concentration Curl
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
30 reps
RPE 10
2
Hammer Curl
2
40 reps
RPE 10
3
Wrist Curls
2
30 reps
RPE 10
4
Dumbbell Row
2
30 reps
RPE 10
5
Skull Crusher
2
25 reps
RPE 10
6
Concentration Curl
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
30 reps
RPE 10
2
Hammer Curl
2
40 reps
RPE 10
3
Wrist Curls
2
30 reps
RPE 10
4
Dumbbell Row
2
30 reps
RPE 10
5
Skull Crusher
2
25 reps
RPE 10
6
Concentration Curl
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
30 reps
RPE 10
2
Hammer Curl
2
40 reps
RPE 10
3
Wrist Curls
2
30 reps
RPE 10
4
Dumbbell Row
2
30 reps
RPE 10
5
Skull Crusher
2
25 reps
RPE 10
6
Concentration Curl
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Floor Press (Dumbbell)
2
25 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
35 reps
RPE 10
2
Hammer Curl
2
45 reps
RPE 10
3
Wrist Curls
2
35 reps
RPE 10
4
Dumbbell Row
2
35 reps
RPE 10
5
Skull Crusher
2
30 reps
RPE 10
6
Concentration Curl
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Floor Press (Dumbbell)
2
30 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
35 reps
RPE 10
2
Hammer Curl
2
45 reps
RPE 10
3
Wrist Curls
2
35 reps
RPE 10
4
Dumbbell Row
2
35 reps
RPE 10
5
Skull Crusher
2
30 reps
RPE 10
6
Concentration Curl
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Floor Press (Dumbbell)
2
30 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
35 reps
RPE 10
2
Hammer Curl
2
45 reps
RPE 10
3
Wrist Curls
2
35 reps
RPE 10
4
Dumbbell Row
2
35 reps
RPE 10
5
Skull Crusher
2
30 reps
RPE 10
6
Concentration Curl
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Floor Press (Dumbbell)
2
30 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
45 reps
RPE 10
2
Hammer Curl
2
55 reps
RPE 10
3
Wrist Curls
2
45 reps
RPE 10
4
Dumbbell Row
2
45 reps
RPE 10
5
Skull Crusher
2
40 reps
RPE 10
6
Concentration Curl
2
45 reps
RPE 10
7
Upright Row (Dumbbell)
2
40 reps
RPE 10
8
Floor Press (Dumbbell)
2
40 reps
RPE 10
9
Standing Shoulder Press (Dumbbell)
2
40 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
2
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 10
2
Bear Crawl
2
30 reps
RPE 10
3
Leg Pull-In
2
30 reps
RPE 10
4
Hollow Hold
1
2 mins
RPE 10
5
Oblique Crunch
2
30 reps
RPE 10
6
Lying Leg Raise
2
20 reps
RPE 10
7
Side Bend (Dumbbell)
2
20 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
9
Russian Twist (Dumbbell)
2
30 reps
RPE 10
10
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
50 reps
RPE 10
2
Bear Crawl
2
30 reps
RPE 10
3
Leg Pull-In
2
30 reps
RPE 10
4
Hollow Hold
1
2 mins
RPE 10
5
Oblique Crunch
2
30 reps
RPE 10
6
Lying Leg Raise
2
20 reps
RPE 10
7
Side Bend (Dumbbell)
2
20 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
9
Russian Twist (Dumbbell)
2
30 reps
RPE 10
10
Plank
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
55 reps
RPE 10
2
Bear Crawl
2
35 reps
RPE 10
3
Leg Pull-In
2
35 reps
RPE 10
4
Hollow Hold
1
3 mins
RPE 10
5
Oblique Crunch
2
35 reps
RPE 10
6
Lying Leg Raise
2
25 reps
RPE 10
7
Side Bend (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Russian Twist (Dumbbell)
2
35 reps
RPE 10
10
Plank
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
55 reps
RPE 10
2
Bear Crawl
2
35 reps
RPE 10
3
Leg Pull-In
2
35 reps
RPE 10
4
Hollow Hold
1
3 mins
RPE 10
5
Oblique Crunch
2
35 reps
RPE 10
6
Lying Leg Raise
2
25 reps
RPE 10
7
Side Bend (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Russian Twist (Dumbbell)
2
35 reps
RPE 10
10
Plank
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
55 reps
RPE 10
2
Bear Crawl
2
35 reps
RPE 10
3
Leg Pull-In
2
35 reps
RPE 10
4
Hollow Hold
1
3 mins
RPE 10
5
Oblique Crunch
2
35 reps
RPE 10
6
Lying Leg Raise
2
25 reps
RPE 10
7
Side Bend (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Russian Twist (Dumbbell)
2
35 reps
RPE 10
10
Plank
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
60 reps
RPE 10
2
Bear Crawl
2
40 reps
RPE 10
3
Leg Pull-In
2
40 reps
RPE 10
4
Hollow Hold
1
4 mins
RPE 10
5
Oblique Crunch
2
40 reps
RPE 10
6
Lying Leg Raise
2
30 reps
RPE 10
7
Side Bend (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Russian Twist (Dumbbell)
2
40 reps
RPE 10
10
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
60 reps
RPE 10
2
Bear Crawl
2
40 reps
RPE 10
3
Leg Pull-In
2
40 reps
RPE 10
4
Hollow Hold
1
4 mins
RPE 10
5
Oblique Crunch
2
40 reps
RPE 10
6
Lying Leg Raise
2
30 reps
RPE 10
7
Side Bend (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Russian Twist (Dumbbell)
2
40 reps
RPE 10
10
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
60 reps
RPE 10
2
Bear Crawl
2
40 reps
RPE 10
3
Leg Pull-In
2
40 reps
RPE 10
4
Hollow Hold
1
4 mins
RPE 10
5
Oblique Crunch
2
40 reps
RPE 10
6
Lying Leg Raise
2
30 reps
RPE 10
7
Side Bend (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Russian Twist (Dumbbell)
2
40 reps
RPE 10
10
Plank
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
65 reps
RPE 10
2
Bear Crawl
2
45 reps
RPE 10
3
Leg Pull-In
2
45 reps
RPE 10
4
Hollow Hold
1
5 mins
RPE 10
5
Oblique Crunch
2
45 reps
RPE 10
6
Lying Leg Raise
2
35 reps
RPE 10
7
Side Bend (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Russian Twist (Dumbbell)
2
45 reps
RPE 10
10
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
65 reps
RPE 10
2
Bear Crawl
2
45 reps
RPE 10
3
Leg Pull-In
2
45 reps
RPE 10
4
Hollow Hold
1
5 mins
RPE 10
5
Oblique Crunch
2
45 reps
RPE 10
6
Lying Leg Raise
2
35 reps
RPE 10
7
Side Bend (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Russian Twist (Dumbbell)
2
45 reps
RPE 10
10
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
65 reps
RPE 10
2
Bear Crawl
2
45 reps
RPE 10
3
Leg Pull-In
2
45 reps
RPE 10
4
Hollow Hold
1
5 mins
RPE 10
5
Oblique Crunch
2
45 reps
RPE 10
6
Lying Leg Raise
2
35 reps
RPE 10
7
Side Bend (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Russian Twist (Dumbbell)
2
45 reps
RPE 10
10
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
75 reps
7 reps
RPE 10
RPE 10
2
Bear Crawl
2
55 reps
RPE 10
3
Leg Pull-In
2
55 reps
RPE 10
4
Hollow Hold
1
7 mins
RPE 10
5
Oblique Crunch
2
55 reps
RPE 10
6
Lying Leg Raise
2
45 reps
RPE 10
7
Side Bend (Dumbbell)
2
45 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
45 reps
RPE 10
9
Russian Twist (Dumbbell)
2
55 reps
RPE 10
10
Plank
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
20 reps
RPE 10
2
Front Raise
2
15 reps
RPE 10
3
Arnold Press
2
15 reps
RPE 10
4
Rear Delt Row
2
15 reps
RPE 10
5
Shrug (Dumbbell)
2
25 reps
RPE 10
6
Snatch (Dumbbell)
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
20 reps
RPE 10
2
Front Raise
2
15 reps
RPE 10
3
Arnold Press
2
15 reps
RPE 10
4
Rear Delt Row
2
15 reps
RPE 10
5
Shrug (Dumbbell)
2
25 reps
RPE 10
6
Snatch (Dumbbell)
2
20 reps
RPE 10
7
Upright Row (Dumbbell)
2
15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
25 reps
RPE 10
2
Front Raise
2
20 reps
RPE 10
3
Arnold Press
2
20 reps
RPE 10
4
Rear Delt Row
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
30 reps
RPE 10
6
Snatch (Dumbbell)
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
25 reps
RPE 10
2
Front Raise
2
20 reps
RPE 10
3
Arnold Press
2
20 reps
RPE 10
4
Rear Delt Row
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
30 reps
RPE 10
6
Snatch (Dumbbell)
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
25 reps
RPE 10
2
Front Raise
2
20 reps
RPE 10
3
Arnold Press
2
20 reps
RPE 10
4
Rear Delt Row
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
30 reps
RPE 10
6
Snatch (Dumbbell)
2
25 reps
RPE 10
7
Upright Row (Dumbbell)
2
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
30 reps
RPE 10
2
Front Raise
2
25 reps
RPE 10
3
Arnold Press
2
25 reps
RPE 10
4
Rear Delt Row
2
25 reps
RPE 10
5
Shrug (Dumbbell)
2
35 reps
RPE 10
6
Snatch (Dumbbell)
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
30 reps
RPE 10
2
Front Raise
2
25 reps
RPE 10
3
Arnold Press
2
25 reps
RPE 10
4
Rear Delt Row
2
25 reps
RPE 10
5
Shrug (Dumbbell)
2
35 reps
RPE 10
6
Snatch (Dumbbell)
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
30 reps
RPE 10
2
Front Raise
2
25 reps
RPE 10
3
Arnold Press
2
25 reps
RPE 10
4
Rear Delt Row
2
25 reps
RPE 10
5
Shrug (Dumbbell)
2
35 reps
RPE 10
6
Snatch (Dumbbell)
2
30 reps
RPE 10
7
Upright Row (Dumbbell)
2
25 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
35 reps
RPE 10
2
Front Raise
2
35 reps
RPE 10
3
Arnold Press
2
30 reps
RPE 10
4
Rear Delt Row
2
30 reps
RPE 10
5
Shrug (Dumbbell)
2
40 reps
RPE 10
6
Snatch (Dumbbell)
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
35 reps
RPE 10
2
Front Raise
2
35 reps
RPE 10
3
Arnold Press
2
30 reps
RPE 10
4
Rear Delt Row
2
30 reps
RPE 10
5
Shrug (Dumbbell)
2
40 reps
RPE 10
6
Snatch (Dumbbell)
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
35 reps
RPE 10
2
Front Raise
2
35 reps
RPE 10
3
Arnold Press
2
30 reps
RPE 10
4
Rear Delt Row
2
30 reps
RPE 10
5
Shrug (Dumbbell)
2
40 reps
RPE 10
6
Snatch (Dumbbell)
2
35 reps
RPE 10
7
Upright Row (Dumbbell)
2
30 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
45 reps
RPE 10
2
Front Raise
2
45 reps
RPE 10
3
Arnold Press
2
40 reps
RPE 10
4
Rear Delt Row
2
40 reps
RPE 10
5
Shrug (Dumbbell)
2
50 reps
RPE 10
6
Snatch (Dumbbell)
2
45 reps
RPE 10
7
Upright Row (Dumbbell)
2
40 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
45 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
45 reps
RPE 10
10
Standing Shoulder Press (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
25 reps
RPE 10
2
Squat Thruster
2
25 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
4
Lunge (Dumbbell)
2
25 reps
RPE 10
5
Deadlift (Dumbbell)
2
30 reps
RPE 10
6
Split Squat (Dumbbell)
2
20 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
25 reps
RPE 10
2
Squat Thruster
2
25 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
4
Lunge (Dumbbell)
2
25 reps
RPE 10
5
Deadlift (Dumbbell)
2
30 reps
RPE 10
6
Split Squat (Dumbbell)
2
20 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
25 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
25 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
25 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
30 reps
RPE 10
2
Squat Thruster
2
30 reps
RPE 10
3
Squat (Dumbbell)
2
30 reps
RPE 10
4
Lunge (Dumbbell)
2
30 reps
RPE 10
5
Deadlift (Dumbbell)
2
35 reps
RPE 10
6
Split Squat (Dumbbell)
2
25 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
30 reps
RPE 10
2
Squat Thruster
2
30 reps
RPE 10
3
Squat (Dumbbell)
2
30 reps
RPE 10
4
Lunge (Dumbbell)
2
30 reps
RPE 10
5
Deadlift (Dumbbell)
2
35 reps
RPE 10
6
Split Squat (Dumbbell)
2
25 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
30 reps
RPE 10
2
Squat Thruster
2
30 reps
RPE 10
3
Squat (Dumbbell)
2
30 reps
RPE 10
4
Lunge (Dumbbell)
2
30 reps
RPE 10
5
Deadlift (Dumbbell)
2
35 reps
RPE 10
6
Split Squat (Dumbbell)
2
25 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
30 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
30 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
30 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
35 reps
RPE 10
2
Squat Thruster
2
35 reps
RPE 10
3
Squat (Dumbbell)
2
35 reps
RPE 10
4
Lunge (Dumbbell)
2
35 reps
RPE 10
5
Deadlift (Dumbbell)
2
40 reps
RPE 10
6
Split Squat (Dumbbell)
2
30 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
35 reps
RPE 10
2
Squat Thruster
2
35 reps
RPE 10
3
Squat (Dumbbell)
2
35 reps
RPE 10
4
Lunge (Dumbbell)
2
35 reps
RPE 10
5
Deadlift (Dumbbell)
2
40 reps
RPE 10
6
Split Squat (Dumbbell)
2
30 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
35 reps
RPE 10
2
Squat Thruster
2
35 reps
RPE 10
3
Squat (Dumbbell)
2
35 reps
RPE 10
4
Lunge (Dumbbell)
2
35 reps
RPE 10
5
Deadlift (Dumbbell)
2
40 reps
RPE 10
6
Split Squat (Dumbbell)
2
30 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
35 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
35 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
35 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
35 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
40 reps
RPE 10
2
Squat Thruster
2
40 reps
RPE 10
3
Squat (Dumbbell)
2
40 reps
RPE 10
4
Lunge (Dumbbell)
2
40 reps
RPE 10
5
Deadlift (Dumbbell)
2
45 reps
RPE 10
6
Split Squat (Dumbbell)
2
35 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
40 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
40 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
40 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
40 reps
RPE 10
2
Squat Thruster
2
40 reps
RPE 10
3
Squat (Dumbbell)
2
40 reps
RPE 10
4
Lunge (Dumbbell)
2
40 reps
RPE 10
5
Deadlift (Dumbbell)
2
45 reps
RPE 10
6
Split Squat (Dumbbell)
2
35 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
40 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
40 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
40 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
40 reps
RPE 10
2
Squat Thruster
2
40 reps
RPE 10
3
Squat (Dumbbell)
2
40 reps
RPE 10
4
Lunge (Dumbbell)
2
40 reps
RPE 10
5
Deadlift (Dumbbell)
2
45 reps
RPE 10
6
Split Squat (Dumbbell)
2
35 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
40 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
40 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
40 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
50 reps
RPE 10
2
Squat Thruster
2
50 reps
RPE 10
3
Squat (Dumbbell)
2
50 reps
RPE 10
4
Lunge (Dumbbell)
2
50 reps
RPE 10
5
Deadlift (Dumbbell)
2
55 reps
RPE 10
6
Split Squat (Dumbbell)
2
45 reps
RPE 10
7
Glute Bridge (Dumbbell)
2
50 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
50 reps
RPE 10
9
Romanian Deadlift (Dumbbell)
2
50 reps
RPE 10
10
Hip Thrust (Dumbbell)
2
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
RPE 10
2
Push Up (Incline)
2
25 reps
RPE 10
3
Burpee
2
15 reps
RPE 10
4
Run
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
RPE 10
2
Push Up (Incline)
2
25 reps
RPE 10
3
Burpee
2
15 reps
RPE 10
4
Run
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
RPE 10
2
Push Up (Incline)
2
30 reps
RPE 10
3
Burpee
2
20 reps
RPE 10
4
Run
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
RPE 10
2
Push Up (Incline)
2
30 reps
RPE 10
3
Burpee
2
20 reps
RPE 10
4
Run
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
RPE 10
2
Push Up (Incline)
2
30 reps
RPE 10
3
Burpee
2
20 reps
RPE 10
4
Run
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
30 reps
RPE 10
2
Push Up (Incline)
2
35 reps
RPE 10
3
Burpee
2
25 reps
RPE 10
4
Run
1
25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
30 reps
RPE 10
2
Push Up (Incline)
2
35 reps
RPE 10
3
Burpee
2
25 reps
RPE 10
4
Run
1
25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
30 reps
RPE 10
2
Push Up (Incline)
2
35 reps
RPE 10
3
Burpee
2
25 reps
RPE 10
4
Run
1
25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
35 reps
RPE 10
2
Push Up (Incline)
2
40 reps
RPE 10
3
Burpee
2
30 reps
RPE 10
4
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
35 reps
RPE 10
2
Push Up (Incline)
2
40 reps
RPE 10
3
Burpee
2
30 reps
RPE 10
4
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
35 reps
RPE 10
2
Push Up (Incline)
2
40 reps
RPE 10
3
Burpee
2
30 reps
RPE 10
4
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
45 reps
RPE 10
2
Push Up (Incline)
2
50 reps
RPE 10
3
Burpee
2
40 reps
RPE 10
4
Run
1
35 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@10
2
Hammer Curl
2 Sets
30 Reps
@10
3
Wrist Curls
2 Sets
20 Reps
@10
4
Dumbbell Row
2 Sets
20 Reps
@10
5
Skull Crusher
2 Sets
15 Reps
@10
6
Concentration Curl
2 Sets
20 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@10
8
Floor Press (Dumbbell)
2 Sets
20 Reps
@10
9
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
@10
10
Incline Tricep Extension (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Sit Up
2 Sets
50 Reps
@10
2
Bear Crawl
2 Sets
30 Reps
@10
3
Leg Pull-In
2 Sets
30 Reps
@10
4
Hollow Hold
1 Set
2 mins
@10
5
Oblique Crunch
2 Sets
30 Reps
@10
6
Lying Leg Raise
2 Sets
20 Reps
@10
7
Side Bend (Dumbbell)
2 Sets
20 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
9
Russian Twist (Dumbbell)
2 Sets
30 Reps
@10
10
Plank
1 Set
2 mins
@10
Day 3
1
Kroc Row
2 Sets
20 Reps
@10
2
Front Raise
2 Sets
15 Reps
@10
3
Arnold Press
2 Sets
15 Reps
@10
4
Rear Delt Row
2 Sets
15 Reps
@10
5
Shrug (Dumbbell)
2 Sets
25 Reps
@10
6
Snatch (Dumbbell)
2 Sets
20 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
20 Reps
@10
10
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
Push Up
2 Sets
20 Reps
@10
2
Push Up (Incline)
2 Sets
25 Reps
@10
3
Burpee
2 Sets
15 Reps
@10
4
Run
1 Set
15 mins
@10
Day 4
1
Goblet Squat
2 Sets
25 Reps
@10
2
Squat Thruster
2 Sets
25 Reps
@10
3
Squat (Dumbbell)
2 Sets
25 Reps
@10
4
Lunge (Dumbbell)
2 Sets
25 Reps
@10
5
Deadlift (Dumbbell)
2 Sets
30 Reps
@10
6
Split Squat (Dumbbell)
2 Sets
20 Reps
@10
7
Glute Bridge (Dumbbell)
2 Sets
25 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
25 Reps
@10
9
Romanian Deadlift (Dumbbell)
2 Sets
25 Reps
@10
10
Hip Thrust (Dumbbell)
2 Sets
25 Reps
@10
Day 6
1
Run
1 Set
15 mins
@10