Program Description
For beginners looking for a simple workout to get then started
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedApr 03, 2025 08:05
- Last EditedOct 06, 2025 07:31
Summary
Embark on a transformative 12-week journey with the Beginner Program - Tamawan, designed specifically for those new to strength training. This program features four focused workout days each week, targeting both upper and lower body muscles using just dumbbells. With exercises like the Front Squat and Floor Press, you'll build strength and confidence while mastering fundamental movements. Get ready to unlock your potential and establish a solid foundation for your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Hamstrings
10%
Quadriceps
10%
Front Delts
10%
Glutes
10%
Chest
9%
Triceps
7.5%
Lats
7.2%
Lower Back
6.3%
Middle Delts
6.1%
Calves
4.5%
Biceps
4.3%
Abs
1.8%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Raise4 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 Press3 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 Raise4 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 Press3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)3 Sets
12 Reps
@6