logo
BoostcampPNG

My simple program

by New F.
1 athletes joined

Program Description

Beginner dumbbell workout for starting out

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 24, 2025 02:36
  • Last Edited
    Feb 27, 2025 11:35
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
-
2
Deadlift (Paused)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-