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BoostcampPNG

FULL BODY DUMBELL

by Santiago T.
11 athletes joined

Program Description

Full body 3 days only dumbell train at home

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2024 12:46
  • Last Edited
    Jul 02, 2024 04:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Single Leg Deadlift
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Floor Press (Dumbbell)
3 Sets
10 Reps
-
5
Pullover (Dumbbell)
4 Sets
10 Reps
-
6
Seated Dumbbell Curl
3 Sets
10 Reps
-
7
Upright Row (Dumbbell)
4 Sets
10 Reps
-
8
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-