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Beginner Program - Tamawan

by tamawan G.

Program Description

For beginners looking for a simple workout to get then started

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 03, 2025 08:05
  • Last Edited
    Apr 03, 2025 08:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
20 reps
RPE 8
4
Standing Calf Raise
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
5
Arnold Press
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Dumbbell)
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
3
Lunge (Dumbbell)
4 Sets
20 Reps
@8
4
Standing Calf Raise
4 Sets
25 Reps
@8
Day 2
1
Floor Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@8
4
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
Day 3
1
Front Squat (Dumbbell)
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
3
Lunge (Dumbbell)
4 Sets
20 Reps
@8
4
Standing Calf Raise
4 Sets
25 Reps
@8
Day 4
1
Floor Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@8
4
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@6