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Quick gym

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Program Description

Quick in the gym

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 07, 2025 10:53
  • Last Edited
    Jan 07, 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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Bicep Curl (EZ Bar)
3 Sets
-
4
Monastery Tricep Extension
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Overhead Press (Dumbbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Squat (Dumbbell)
3 Sets
-
4
Preacher Curl (Dumbbell)
4 Sets
-
5
Tricep Pushdown (Cable)
4 Sets
-
6
Upright Row (Barbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Row (Machine)
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
French Press
3 Sets
-
6
Y Raise
3 Sets
-