Program Description
Full body 3 days only dumbell train at home
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 08, 2024 12:46
- Last EditedJul 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.
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 Deadlift3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4
Bent Over Row (Dumbbell)4 Sets
10 Reps
5
Hammer Curl3 Sets
10 Reps
6
Skull Crusher3 Sets
10 Reps
7
Lateral Raise (Dumbbell)4 Sets
10 Reps
8
Standing Calf Raise3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)3 Sets
10 Reps
2
Goblet Squat3 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 Curl3 Sets
10 Reps
7
Upright Row (Dumbbell)4 Sets
10 Reps
8
Abs Crunch (Weighted)3 Sets
15 Reps
Day 3
1
Leg Extension3 Sets
10 Reps
2
Leg Curl3 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 Raise3 Sets
10 Reps