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BoostcampPNG

2 Day Dumbbell Workout Program

by Meghan Kelley-Shields
18 athletes joined

Program Description

Dumbbell only

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 11, 2024 01:40
  • Last Edited
    Feb 11, 2025 01:26
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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)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Skull Crusher
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
3
Skull Crusher
3 Sets
12 Reps
-
4
Tricep Kickback
3 Sets
12 Reps
-
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-