Program Description
Taken from this video: https://www.youtube.com/watch?v=6Lrd6hpSly8 I have no affiliation to Trainer Winny, I've simply recreated his workout plan in Boostcamp for others to use.
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 24, 2024 09:14
- Last EditedSep 05, 2024 01:49
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
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8-15 Reps
2
Pullover (Dumbbell)3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)3 Sets
12-20 Reps
5
Skull Crusher3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
8
Front Squat (Dumbbell)3 Sets
8-15 Reps
9
Deadlift (Dumbbell)3 Sets
8-15 Reps
10
Standing Calf Raise3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8-15 Reps
4
Hammer Curl3 Sets
12-20 Reps
5
Tricep Kickback3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
8
Lunge (Dumbbell)3 Sets
12-15 Reps
9
Front Squat (Dumbbell)3 Sets
8-12 Reps
10
Standing Calf Raise3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)3 Sets
8-15 Reps
2
Pullover (Dumbbell)3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)3 Sets
12-20 Reps
5
Skull Crusher3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
8
Front Squat (Dumbbell)3 Sets
8-15 Reps
9
Deadlift (Dumbbell)3 Sets
8-15 Reps
10
Standing Calf Raise3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8-15 Reps
4
Hammer Curl3 Sets
12-20 Reps
5
Tricep Kickback3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
8
Lunge (Dumbbell)3 Sets
12-15 Reps
9
Front Squat (Dumbbell)3 Sets
8-12 Reps
10
Standing Calf Raise3 Sets
15-25 Reps