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BoostcampPNG

Basic

by Tristian B.

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 22, 2025 04:58
  • Last Edited
    Jan 22, 2025 05:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
Day 2
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
Day 3
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
Day 4
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-