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Strength Training Program

by Sara L.
3 athletes joined

Program Description

Simple workout for beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 03:20
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unlock your strength potential with this comprehensive 12-week Strength Training Program, designed for three days of focused workouts each week. Utilizing just dumbbells, you'll engage in a variety of exercises targeting major muscle groups, including Goblet Squats, Dumbbell Rows, and Plank variations. Each session is crafted to build strength and endurance, pushing you to achieve your fitness goals with every rep. Get ready to transform your body and elevate your lifting game!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Dumbbell Chest Press
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Dumbbell Lateral Raises
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Side Plank
3
30 reps
-
6
Glute Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
12 Reps
-
2
Dumbbell Chest Press
3 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Dumbbell Lateral Raises
3 Sets
12 Reps
-
6
Plank
3 Sets
30 Reps
-
Day 2
1
Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Pullover (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
4
Tricep Kickback
3 Sets
12 Reps
-
5
Side Plank
3 Sets
30 Reps
-
6
Glute Kickback
3 Sets
12 Reps
-
Day 3
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3
Step-Up (Weighted)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Band Pull Apart
3 Sets
12 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-