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A/B Beginner Strength Training

by Erin
1 athletes joined

Program Description

Kickstart your fitness journey with the A/B Beginner Strength Training program, designed for those ready to build a solid foundation in just 4 weeks. This program features 2 workout days per week, focusing on essential movements like goblet squats, bench presses, and Romanian deadlifts, all utilizing dumbbells to enhance strength and stability. Each session targets major muscle groups, ensuring a balanced approach to strength training. Get ready to transform your body and boost your confidence with effective, guided workouts tailored for beginners!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 01:23
  • Last Edited
    Mar 13, 2026 01:45
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Quadriceps
11.5%
Hamstrings
11.5%
Abs
11.1%
Upper Back
9%
Triceps
7.4%
Front Delts
6.6%
Biceps
5.7%
Middle Delts
5.7%
Lats
4.9%
Adductors
3.3%
Lower Back
2.9%
Chest
2.5%
Forearms
2.5%
Stretching
1.6%
Rear Delts
0.8%
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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
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10 reps
-
8
Plank
1
1 mins
-
9
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10 reps
-
8
Plank
1
1 mins
-
9
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10 reps
-
8
Plank
1
1 mins
-
9
Side Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
2
10 reps
-
8
Plank
1
1 mins
-
9
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Dead Bug
2
10 reps
-
8
Lying Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Dead Bug
2
10 reps
-
8
Lying Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Dead Bug
2
10 reps
-
8
Lying Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Dead Bug
2
10 reps
-
8
Lying Leg Raise
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
4 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
7
Overhead Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
8
Plank
1 Set
1 mins
-
9
Side Plank
2 Sets
1 mins
-
Day 2
1
Reverse Lunge (Dumbbell)
4 Sets
8 Reps
-
2
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Lying Side Lateral Raise
2 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
7
Dead Bug
2 Sets
10 Reps
-
8
Lying Leg Raise
3 Sets
8 Reps
-