Program Description
This 5-day at-home dumbbell and bench program is designed to build muscle, improve strength, and enhance definition using minimal equipment. It focuses on compound and isolation movements to ensure balanced development, efficiency, and progressive overload while maintaining flexibility for different fitness levels. Week Progression Plan • Weeks 1-8: Stick to core exercises with linear weight progression and focus on mastering tempo and range of motion. • Weeks 9-16: Introduce variations (e.g., incline/decline bench, unilateral movements), increase volume, and incorporate advanced techniques for challenge and growth. Key Adjustments from Weeks 1-8 that will be seen in Weeks 9-16: ✅ Drop Sets & AMRAP – To increase intensity. ✅ Tempo Manipulation – Slow negatives and pauses to increase tension. ✅ Unilateral Movements – To improve control and stability. ✅ Supersets – To make workouts more time-efficient and challenging.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedMar 16, 2025 12:48
- Last EditedApr 10, 2025 01:52
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Skull Crusher (Dumbbell)
4
10-12 reps
-
6
Tricep Kickback
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
-
4
Sit Up
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Bent Over Row (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10-12 reps
-
2
Step-Up (Weighted)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Plank
4
1 mins
-
5
Side Bend (Dumbbell)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Single Arm Row (Dumbbell)4 Sets
10-12 Reps
-
2
Bent Over Row (Dumbbell)4 Sets
10-12 Reps
-
3
Shrug (Dumbbell)4 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
10-12 Reps
-
5
Hammer Curl4 Sets
10-12 Reps
-
Day 2
1
Goblet Squat4 Sets
12-15 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
12-15 Reps
-
4
Sit Up3 Sets
12-15 Reps
-
5
Russian Twist (Dumbbell)3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Dumbbell)4 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
-
5
Skull Crusher (Dumbbell)4 Sets
10-12 Reps
-
6
Tricep Kickback4 Sets
10-12 Reps
-
Day 4
1
Front Squat (Dumbbell)4 Sets
10-12 Reps
-
2
Step-Up (Weighted)4 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)4 Sets
10-12 Reps
-
4
Plank4 Sets
1 mins
-
5
Side Bend (Dumbbell)4 Sets
12-15 Reps
-
Day 5
1
Bench Press (Dumbbell)4 Sets
10-12 Reps
-
2
Standing Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
3
Bent Over Row (Dumbbell)4 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
12-15 Reps
-