logo
BoostcampPNG

VllogsRaye / تمارين بيت للبنات

by Raghad
7 athletes joined

Program Description

**VllogsRaye / تمارين بيت للبنات** is a dynamic 4-week workout program designed specifically for women, focusing on strength and toning through a combination of bodyweight and dumbbell exercises. With 16 training sessions spread across the month, you'll engage in targeted workouts that enhance your upper body, lower body, and core. Each session includes a variety of exercises like dumbbell floor presses, Bulgarian split squats, and glute bridges, ensuring a balanced approach to fitness. Get ready to build strength, improve endurance, and feel empowered in your fitness journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 20, 2025 09:15
  • Last Edited
    Sep 21, 2025 07:13

Summary

Unlock your strength with the **VllogsRaye / تمارين بيت للبنات** program, a dynamic 4-week workout designed specifically for women. Committing just four days a week, you'll engage in a variety of exercises that target your upper body, including chest, shoulders, and arms, using only dumbbells. Each session is crafted to build muscle, enhance endurance, and boost confidence, all from the comfort of your home. Get ready to transform your fitness journey with effective movements that deliver results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.8%
Hamstrings
10.4%
Triceps
9.4%
Quadriceps
8.5%
Upper Back
8.5%
Abs
6.1%
Middle Delts
5.7%
Biceps
5.7%
Front Delts
5.7%
Chest
4.7%
Lower Back
4.2%
Lats
3.8%
Rear Delts
2.8%
Abductors
2.4%
Adductors
1.4%
Forearms
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Push Up (Incline)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Push Up (Incline)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Push Up (Incline)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
3
Push Up (Incline)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Reverse Fly
4
10-12 reps
-
3
Renegade Row
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Reverse Fly
4
10-12 reps
-
3
Renegade Row
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Reverse Fly
4
10-12 reps
-
3
Renegade Row
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
-
2
Reverse Fly
4
10-12 reps
-
3
Renegade Row
4
10-12 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
Hammer Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Glute Dumbbell RDL
4
10-12 reps
-
6
Glute Bridge (Dumbbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Glute Dumbbell RDL
4
10-12 reps
-
6
Glute Bridge (Dumbbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Glute Dumbbell RDL
4
10-12 reps
-
6
Glute Bridge (Dumbbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Glute Dumbbell RDL
4
10-12 reps
-
6
Glute Bridge (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
10-12 reps
-
2
squat pulses with dumbbells
4
10-12 reps
-
3
Side Lying Hip Abduction
4
10-12 reps
-
4
Step-Up (Weighted)
4
10-12 reps
-
5
Glute Bridge Hold
4
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
10-12 reps
-
2
squat pulses with dumbbells
4
10-12 reps
-
3
Side Lying Hip Abduction
4
10-12 reps
-
4
Step-Up (Weighted)
4
10-12 reps
-
5
Glute Bridge Hold
4
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
10-12 reps
-
2
squat pulses with dumbbells
4
10-12 reps
-
3
Side Lying Hip Abduction
4
10-12 reps
-
4
Step-Up (Weighted)
4
10-12 reps
-
5
Glute Bridge Hold
4
30-60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
10-12 reps
-
2
squat pulses with dumbbells
4
10-12 reps
-
3
Side Lying Hip Abduction
4
10-12 reps
-
4
Step-Up (Weighted)
4
10-12 reps
-
5
Glute Bridge Hold
4
30-60 secs
-
Week 1
1 / 4 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Push Up (Incline)
4 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
-
2
Reverse Fly
4 Sets
10-12 Reps
-
3
Renegade Row
4 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
5
Hammer Curl
4 Sets
10-12 Reps
-
Day 3
1
Hip Thrust (Dumbbell)
4 Sets
10-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
-
4
Goblet Squat
4 Sets
10-12 Reps
-
5
Glute Dumbbell RDL
4 Sets
10-12 Reps
-
6
Glute Bridge (Dumbbell)
4 Sets
10-12 Reps
-
Day 4
1
Sumo Deadlift (Dumbbell)
4 Sets
10-12 Reps
-
2
squat pulses with dumbbells
4 Sets
10-12 Reps
-
3
Side Lying Hip Abduction
4 Sets
10-12 Reps
-
4
Step-Up (Weighted)
4 Sets
10-12 Reps
-
5
Glute Bridge Hold
4 Sets
30-60 secs
-