logo
BoostcampPNG

4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT

by Taylor Littlejohn
59 athletes joined

Program Description

From Muscle & Strength

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 29, 2024 11:30
  • Last Edited
    Feb 18, 2025 08:06
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
@8
@8
@8
@8
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
3
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Seated Dumbbell Curl
3 Sets
20 Reps
@8
5
Hammer Curl
3 Sets
20 Reps
@8
6
Shrug (Dumbbell)
3 Sets
30 Reps
@8
Day 2
1
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
2
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
3
Walking Lunge
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Seated Calf Raise
3 Sets
30 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
6
Superman
3 Sets
0.5 mins
@8
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
@8
@8
@8
@8
@8
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@8
5
Tricep Kickback
3 Sets
20 Reps
@8
6
Push Up
3 Sets
20 Reps
@8
Day 4
1
Standing Calf Raise
1 Set
AMRAP
@8
2
Stiff Leg Deadlift (Dumbbell)
1 Set
AMRAP
@8
3
Jump Squat
1 Set
AMRAP
@8
4
Lying Leg Raise
1 Set
AMRAP
@8
5
Plank
1 Set
AMRAP
@8
6
Pullover (Dumbbell)
1 Set
AMRAP
@8
7
Push Up
1 Set
AMRAP
@8
8
Arnold Press
1 Set
AMRAP
@8
9
Bicep Curl (Dumbbell)
1 Set
AMRAP
@8