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BoostcampPNG

3-Day Full Body DB

by Bennigans
3 athletes joined

Program Description

This program is designed to be a quick strength focused workout for people who have small home gyms or travel frequently. Generally working in the 8-12 rep range. If you can get 3x12 go up in weight.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 05, 2024 05:07
  • Last Edited
    Nov 08, 2024 04:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Skull Crusher
3 Sets
8-12 Reps
-
8
Ab Wheel
3 Sets
-
Day 2
1
Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl (Dumbell)
3 Sets
8-12 Reps
-
4
Arnold Press
3 Sets
8-12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
6
Chin-Up (Weighted)
3 Sets
-
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
8
Plank
3 Sets
-
Day 3
1
Step-Up (Weighted)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Push Up
3 Sets
-
8
Sit Up
3 Sets
-