Workout at home (Easy)

by Mohammad Alharbi

4 athletes joined

Program Description

It's meant to be an easy level in lifting weights. And also it's a journey to have some strength at home only by using dumbbells. Hope the results work 🤞🏻 see if you can keep going after one week. (This program does not include abs workout)

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
10 minutes
Created
Oct 26, 2024 09:20
Last Edited
Feb 03, 2025 03:00

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Push Up

12 reps

Floor Press (Dumbbell)

12 reps

Day 2

Dumbbell Row

12 reps

Shrug (Dumbbell)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

12 reps

Day 3

Front Raise

12 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

12 reps

Day 4

Alternating Dumbbell Curl

12 reps

Single Arm Overhead Tricep Extension

12 reps

Day 5

Bulgarian Split Squat (Dumbbell)

12 reps

Sumo Deadlift (Dumbbell)

12 reps

Straight Leg Calf Raise

12 reps

Day 1

Push Up

4 Sets

12 Reps

Floor Press (Dumbbell)

4 Sets

12 Reps

Day 3

Front Raise

4 Sets

12 Reps

Lateral Raise (Dumbbell)

4 Sets

12 Reps

Rear Delt Fly (Dumbbell)

4 Sets

12 Reps

Day 4

Alternating Dumbbell Curl

4 Sets

12 Reps

Single Arm Overhead Tricep Extension

4 Sets

12 Reps

Day 5

Bulgarian Split Squat (Dumbbell)

4 Sets

12 Reps

Sumo Deadlift (Dumbbell)

4 Sets

12 Reps

Straight Leg Calf Raise

4 Sets

12 Reps

Day 2

Dumbbell Row

4 Sets

12 Reps

Shrug (Dumbbell)

4 Sets

12 Reps

B-Stance Romanian Deadlift (Dumbbell)

4 Sets

12 Reps