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BoostcampPNG

6 day Dumbbell Split

by den B.
14 athletes joined

Program Description

Whether beginning or coming back into working out.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 08:10
  • Last Edited
    Feb 17, 2025 10:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Reverse Grip Bench Press (dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
5
French Press
3
8-12 reps
RPE 8
6
Skull Crusher
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Standing Calf Raise
4
12-15 reps
RPE 8
5
Arnold Press
4
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Pinwheel Curl
3
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8
2
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
French Press
3
12-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Push Up
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Goblet Squat
3
8-12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
3
10-12 reps
RPE 8
2
Concentration Curl
3
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
2
2
1-3 reps
1-2 reps
RPE 9
RPE 9
6
One Arm Bent Over Row
4
8-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Reverse Grip Bench Press (dumbbell)
3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Push Up
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
5
French Press
3 Sets
8-12 Reps
@8
6
Skull Crusher
3 Sets
8-12 Reps
@8
Day 3
1
Chin-Up (Bodyweight)
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
5
Pinwheel Curl
3 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 4
1
Bench Press (Close Grip)
4 Sets
8-12 Reps
@8
2
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
French Press
3 Sets
12-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Push Up
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
Day 5
1
Arnold Press
4 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Single Arm Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
5
Goblet Squat
3 Sets
8-12 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
7
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
8-12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
4
Standing Calf Raise
4 Sets
12-15 Reps
@8
5
Arnold Press
4 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
Day 6
1
Pinwheel Curl
3 Sets
10-12 Reps
@8
2
Concentration Curl
3 Sets
8-12 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Chin-Up (Bodyweight)
2 Sets
2 Sets
1-3 Reps
1-2 Reps
@9
@9
6
One Arm Bent Over Row
4 Sets
8-12 Reps
@8