The Dumbbell Stopgap
Simple beginner dumbbell only program from the r/Fitness wiki
A place for the pursuit of physical fitness goals.
Overview
As the name implies, this program is a stopgap until you can gain access to a full gym with barbells and machines. If you are motivated to grow stronger and want to do so immediately, this program will get you started before your motivation dries up as you wait for equipment or books.
The Dumbbell Stopgap is written by Redditor Cammorak and is featured on the r/fitness Wiki.
Dumbbell Stopgap is a 3 day per week program that alternates between workout A and B. They will alternate with a one-day gap and have a 2-day gap every weekend. So on the first week, you will do Workout A on Monday, B on Wednesday, and A again on Friday (or whatever 3 days you have chosen). On the second week, you will do Workout B on Monday, A on Wednesday, and B again on Friday.
The workouts are broken down as follows:
Workout A
Bulgarian split squat or Lunge
Floor press
Straight-legged deadlift
Plank
Workout B
Bulgarian split squat or Lunge
Seated shoulder press (If you don't have access to a seat, sit on the floor with your legs outstretched (also called a Savickas Press). The latter is actually preferable, but I can't find a good video guide to doing it.)
Standing two-dumbbell bent over row
Plank
This program requires that you have access to a set of dumbbells (meaning a progression of dumbbells, usually at 2.5 or 5 lb intervals) or a pair of adjustable dumbbells.
Progression
For each exercise but the plank, at the lightest weight available (or with empty hands), do as many repetitions (reps) as possible, up to 10. Do this three times (sets) before moving on to the next exercise. Rest for 1 minute between sets. When you can do an exercise for 3 sets of 10 reps each, increase the dumbbell weight by one step next time you do the exercise. You may progress very quickly using this method, but eventually it will take longer to increase the weight. This is okay. If you remain stuck at the same number of reps and the same dumbbell weight for 3 workouts, decrease the dumbbell weight by two steps and try progressing again.
For the plank, do 3 sets held as long as possible. If you can't do 3 sets when you start out, do as many sets as you can.
Extra exercises
If you have access to them, dips and pull-ups are used by both bodyweight strength trainees and weightlifters. They are excellent exercises and will greatly increase your strength. Do the same as above: 3 sets of as many reps as you can. These sets can go beyond 10 reps and still be effective, so do as many as you can 3 times. If you can do 3 sets of 10 reps, you will most likely be stronger than many people in your gym.
Who it's for
Reviews
I have been training since 2008 I come back to this program once a year when I am busy in life
Time & intensity
I like that this program is quick and has an emphasis on the whole body. Many Dumbbell programs glaze over leg training, but this program includes it every day - so I feel like it's practical for real-world strength and athleticism. I'm just getting back into training after a few months off. My days are very busy, and I feel like this fits in with it very well! I feel much better, and my wife notices the difference too
I just wanted to get back into the feel of weightlifting and this program was perfect! I didn’t feel overwhelmed but I was challenged and did get stronger!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 2 | Floor Press (Dumbbell) | 3 | 10 reps |
| 3 | Stiff Leg Deadlift (Dumbbell) | 3 | 10 reps |
| 4 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 3 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 4 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 2 | Floor Press (Dumbbell) | 3 | 10 reps |
| 3 | Stiff Leg Deadlift (Dumbbell) | 3 | 10 reps |
| 4 | Plank | 3 | 1 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
How The Dumbbell Stopgap works
The Dumbbell Stopgap is a medium-length, 8-week, 3-day-per-week hypertrophy program written for beginner lifters. Each session takes around 30 minutes to complete. It was created by r/Fitness and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 8-week block with the same training-day structure throughout. It's built around a dumbbell only setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
The Dumbbell Stopgap is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 1,064 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, The Dumbbell Stopgap is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
The Dumbbell Stopgap is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
The Dumbbell Stopgap is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
