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PPL dumbell

by Zamantha Acla
33 athletes joined

Program Description

build muscle using dumbbell

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2024 09:38
  • Last Edited
    Nov 17, 2024 01:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Push Up
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Single Leg Romanian Deadlift
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
-
Week 1
1 / 4 Weeks
Day 7
1
Sit Up
1 Set
-
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-