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My Fitness Plan - build muscle

by Rebekah S.
18 athletes joined
5.0
(1 rating)

Program Description

Build muscle, get stronger, stay fit, overall stay healthy.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2024 09:20
  • Last Edited
    Feb 18, 2025 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Goblet Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Tempo Deadlift
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Tempo Deadlift
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Reverse Lunge (Bodyweight)
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Hip Thrust (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning
3
15 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
8 reps
-
7
Mountain Climber
3
20 reps
-
8
Bicycle Crunches
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Thrust (Dumbbell)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Jump Squat
3
12 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Hip Thrust (Dumbbell)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
9
Oblique Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Push Up
3 Sets
10 Reps
-
5
Skull Crusher
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
Push Up
3 Sets
8 Reps
-
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
-
2
Goblet Squat
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Tempo Deadlift
3 Sets
10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Dumbbell Row
3 Sets
10 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
3
Good Morning
3 Sets
15 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Concentration Curl
3 Sets
8 Reps
-
7
Mountain Climber
3 Sets
20 Reps
-
8
Bicycle Crunches
3 Sets
20 Reps
-
Day 4
1
Arnold Press
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
8
Oblique Crunch
3 Sets
20 Reps
-