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Personal 4 day plan

by Scott Seaman
1 athletes joined

Program Description

Novice friendly plan for 1 hour workout burning over 500 calories and easy on knees

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2025 10:31
  • Last Edited
    Feb 01, 2025 11:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Dumbbell Row
4 Sets
12 Reps
-
3
Overhead Press (Dumbbell)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
15 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Goblet Squat
4 Sets
12 Reps
-
2
Step-Up (Weighted)
3 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Side Lying Leg Rsises
3 Sets
15 Reps
-
Day 3
1
Deadl Lift To Press
1 Set
15 Reps
-
2
Renegade Row
1 Set
12 Reps
-
3
Squat To Curl
1 Set
15 Reps
-
4
Bent Over Row (Dumbbell)
1 Set
15 Reps
-
5
Kettlebell Swing
1 Set
20 Reps
-
6
Seated Shoulder Press (Dumbbell)
1 Set
15 Reps
-