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Strength Training Program

by Sara L.
3 athletes joined

Program Description

Simple workout for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 03:20
  • Last Edited
    Feb 13, 2025 07:01
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BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
12 Reps
-
2
Dumbbell Chest Press
3 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Dumbbell Lateral Raises
3 Sets
12 Reps
-
6
Plank
3 Sets
30 Reps
-
Day 2
1
Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Pullover (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
4
Tricep Kickback
3 Sets
12 Reps
-
5
Side Plank
3 Sets
30 Reps
-
6
Glute Kickback
3 Sets
12 Reps
-
Day 3
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3
Step-Up (Weighted)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Band Pull Apart
3 Sets
12 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-