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Fight Club Workout

by Roux Ayab
4 athletes joined

Program Description

Beginning

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 05, 2024 09:23
  • Last Edited
    Jan 31, 2025 02:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Jump Rope
3 Sets
1 Set
1 mins
-
-
Day 2
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
1 Set
8 Reps
-
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Floor Press (Dumbbell)
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Jump Rope
3 Sets
1 Set
1 mins
-
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
1 Set
8 Reps
-
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-