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BoostcampPNG

Dumbbell Home Workout

by Marcel B
101 athletes joined

Program Description

- For everyone without much equipment. - Increase Reps and Weight over the weeks. - One rest-day between workouts. - Do stretching or cardio on rest-days - Sleep & Nutrition is just as important as training!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 04, 2024 03:13
  • Last Edited
    Feb 11, 2025 12:08
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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
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Wide (Decline) Push Ups
3
20 reps
RPE 8
3
Floor Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
30 reps
RPE 7
2
Wide Grip Pull-Up
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circles
1
1 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Front Squat (Dumbbell)
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Stiff Leg Deadlift
1
1
1
21 reps
18 reps
15 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Arm Circles
1 Set
1 mins
@6
2
Wide (Decline) Push Ups
3 Sets
20 Reps
@8
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Skull Crusher
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 3
1
Arm Circles
1 Set
1 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Stiff Leg Deadlift
1 Set
1 Set
1 Set
21 Reps
18 Reps
15 Reps
@8
@9
@10
Day 2
1
Dumbbell Row
1 Set
30 Reps
@7
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@8
@9
@10