Program Description
Let you cook
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 15, 2024 01:00
- Last EditedDec 16, 2024 11:43
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
20 reps
-
2
Hammer Curl
2
20 reps
-
3
Tricep Extension (Dumbbell)
2
20 reps
-
4
Arnold Press
2
20 reps
-
5
Skull Crusher
2
20 reps
-
6
Floor Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
-
2
Front Raise
2
20 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Y Raise
2
20 reps
-
5
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
6
Standing Shoulder Press (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
20 reps
-
2
Side Plank
2
1 mins
-
3
Russian Twist
2
20 reps
-
4
Oblique Crunch
2
20 reps
-
5
Hollow Hold
2
1 mins
-
6
Hollow Rock
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Push Up (Knees)
1
20 reps
-
5
Pec Fly (Dumbbell)
2
20 reps
-
6
Pullover (Dumbbell)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
20 reps
-
2
Jump Squat
2
20 reps
-
3
Sumo Squat
2
20 reps
-
4
Single Leg Romanian Deadlift
2
20 reps
-
5
Pogo Jump
2
20 reps
-
6
Jog
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Squat (Bodyweight)
1
50 reps
-
3
Sit Up
1
50 reps
-
4
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
-
2
Squat (Bodyweight)
1
100 reps
-
3
Sit Up
1
100 reps
-
4
Run
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (Dumbbell)2 Sets
20 Reps
-
2
Hammer Curl2 Sets
20 Reps
-
3
Tricep Extension (Dumbbell)2 Sets
20 Reps
-
4
Arnold Press2 Sets
20 Reps
-
5
Skull Crusher2 Sets
20 Reps
-
6
Floor Press (Dumbbell)2 Sets
20 Reps
-
Day 2
1
Lateral Raise (Dumbbell)2 Sets
20 Reps
-
2
Front Raise2 Sets
20 Reps
-
3
Rear Delt Fly (Dumbbell)2 Sets
20 Reps
-
4
Y Raise2 Sets
20 Reps
-
5
One Arm Lateral Raise (Dumbbell)2 Sets
20 Reps
-
6
Standing Shoulder Press (Dumbbell)2 Sets
20 Reps
-
Day 3
1
Sit Up2 Sets
20 Reps
-
2
Side Plank2 Sets
1 mins
-
3
Russian Twist2 Sets
20 Reps
-
4
Oblique Crunch2 Sets
20 Reps
-
5
Hollow Hold2 Sets
1 mins
-
6
Hollow Rock2 Sets
1 mins
-
Day 4
1
Push Up2 Sets
20 Reps
-
2
Jump Squat2 Sets
20 Reps
-
3
Sumo Squat2 Sets
20 Reps
-
4
Push Up (Knees)1 Set
20 Reps
-
5
Pec Fly (Dumbbell)2 Sets
20 Reps
-
6
Pullover (Dumbbell)2 Sets
20 Reps
-
Day 6
1
Push Up1 Set
50 Reps
-
2
Squat (Bodyweight)1 Set
50 Reps
-
3
Sit Up1 Set
50 Reps
-
4
Run1 Set
35 mins
-
Day 5
1
Squat (Dumbbell)2 Sets
20 Reps
-
2
Jump Squat2 Sets
20 Reps
-
3
Sumo Squat2 Sets
20 Reps
-
4
Single Leg Romanian Deadlift2 Sets
20 Reps
-
5
Pogo Jump2 Sets
20 Reps
-
6
Jog1 Set
25 mins
-