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4 Week Strength Training A Day/B Day

by Jack A.
21 athletes joined

Program Description

This program will create excellent habits and make excellent gains and the same time. Some exercises include bench press, squats, and many others. The program contains full body workout splits. So there is an A Day and a B Day, both have the same structure, but ensure that you do not over train. You should see amazing results in both your strength, muscle size, and overall confidence with these lifts. Enjoy!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 09, 2024 04:59
  • Last Edited
    Jun 18, 2025 09:25

Summary

Transform your strength training routine with this focused 4-week program designed for serious lifters. Comprising four training days each week, you'll alternate between A and B workouts that target all major muscle groups using just dumbbells. Expect a mix of compound and isolation exercises, including the bench press, shoulder press, and squats, ensuring balanced development and functional strength. Get ready to push your limits and see real results in just a month!
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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
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Push Up
1
2
AMRAP
AMRAP
RPE 10
RPE 8
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
6
Squat (Barbell)
3
12 reps
RPE 10
7
Deadlift (Dumbbell)
3
5 reps
RPE 10
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
1 mins
-
2
Arm Circle
1
1 mins
-
3
Bench Press (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
RPE 8
6
Squat (Barbell)
3
5 reps
RPE 10
7
Calf Raise (Bodyweight)
3
20 reps
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Jumping Jack
1 Set
1 mins
-
2
Arm Circle
1 Set
1 mins
-
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Jumping Jack
1 Set
1 mins
-
2
Arm Circle
1 Set
1 mins
-
3
Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@10
@8
6
Squat (Barbell)
3 Sets
5 Reps
@10
7
Calf Raise (Bodyweight)
3 Sets
20 Reps
@10
8
Lying Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Jumping Jack
1 Set
1 mins
-
2
Arm Circle
1 Set
1 mins
-
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Jumping Jack
1 Set
1 mins
-
2
Arm Circle
1 Set
1 mins
-
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@10
@8
6
Squat (Barbell)
3 Sets
12 Reps
@10
7
Deadlift (Dumbbell)
3 Sets
5 Reps
@10
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10