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RUTINA EN CASA (DUMBELLS+ DOMINADAS)

by Luis Alberto B.

Program Description

Transform your home into a powerhouse with the **RUTINA EN CASA (30 LB + DOMINADAS)** program! Over the course of 8 weeks, you'll engage in 16 dynamic workouts designed for beginners, utilizing just a set of dumbbells and your body weight to build strength and endurance. Each session includes a mix of push, pull, and leg exercises, ensuring a well-rounded approach to fitness. Get ready to elevate your training and unlock your potential, all from the comfort of your garage gym!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 19, 2026 04:27
  • Last Edited
    Jan 19, 2026 04:50
Muscle Engagement
Front
Back
MuscleSet
Abs
14.3%
Quadriceps
10.8%
Glutes
9.4%
Hamstrings
9.4%
Lats
7.9%
Upper Back
7.9%
Triceps
6.9%
Front Delts
6.9%
Biceps
6.9%
Forearms
4.4%
Chest
3.9%
Adductors
3.4%
Middle Delts
3%
Stretching
3%
Lower Back
2%
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Plank
3
0.4 mins
RPE 8
5
Dead Bug
3
10 reps
RPE 8
6
Hollow Hold
3
0.2 mins
RPE 8
7
Dead Hang
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@8
4
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
8-12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Plank
3 Sets
0.4 mins
@8
5
Dead Bug
3 Sets
10 Reps
@8
6
Hollow Hold
3 Sets
0.2 mins
@8
7
Dead Hang
3 Sets
AMRAP
@8