Program Description
Build muscle, burn fat, improve muscular and cardiovascular endurance. Accompanied with dialled in diet and nutrition, this program is guaranteed to get your heart racing, your muscles pumping and fat burning! For the pushups and dips, use MAX effort and go to failure for an optimal pump! Rest 45 seconds between sets and 2 minutes between each superset! Good Luck!
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 24, 2024 09:08
- Last EditedAug 29, 2024 04:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
10 reps
RPE 7.5
1B
Deadlift (Dumbbell)
3
10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
3A
Push Up
1
10 reps
RPE 10
3B
Dip (Bodyweight)
1
10 reps
RPE 10
4A
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
4C
Skull Crusher
2
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Front Squat (Dumbbell)3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)3 Sets
10 Reps
@7.5
3A
Push Up1 Set
10 Reps
@10
3B
Dip (Bodyweight)1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)2 Sets
10 Reps
@7
4C
Skull Crusher2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)3 Sets
10 Reps
@7.5
3A
Push Up1 Set
10 Reps
@10
3B
Dip (Bodyweight)1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)2 Sets
10 Reps
@7
4C
Skull Crusher2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)3 Sets
10 Reps
@7.5
3A
Push Up1 Set
10 Reps
@10
3B
Dip (Bodyweight)1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)2 Sets
10 Reps
@7
4C
Skull Crusher2 Sets
10 Reps
@7