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BoostcampPNG

Gen’s Road to Fitness

by Gen G.
1 athletes joined

Program Description

☻

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 13, 2025 01:05
  • Last Edited
    Jun 17, 2025 11:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
15 reps
-
1B
Bicep Curl (Dumbbell)
2
15 reps
-
1C
Standing Side Crunch
1
20 reps
-
1D
Squat (Dumbbell)
2
15 reps
-
1E
Jog
1
30 secs
-
2A
Plank with Shoulder Taps
1
20 reps
-
2B
Russian Twist (Dumbbell)
1
20 reps
-
2C
Bicycle Crunch
1
3 secs
-
2D
Glute Bridge (Dumbbell)
1
12 reps
-
2E
Shadow Boxing
1
45 secs
-
3A
Mountain Climber
1
30 secs
-
3B
Dynamic Side Plank
1
15 reps
-
3C
Jog
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
15 reps
-
1B
Bicep Curl (Dumbbell)
2
15 reps
-
1C
Standing Side Crunch
1
20 reps
-
1D
Squat (Dumbbell)
2
15 reps
-
1E
Jog
1
30 secs
-
2A
Plank with Shoulder Taps
1
20 reps
-
2B
Russian Twist (Dumbbell)
1
20 reps
-
2C
Bicycle Crunch
1
3 secs
-
2D
Glute Bridge (Dumbbell)
1
12 reps
-
2E
Shadow Boxing
1
45 secs
-
3A
Mountain Climber
1
30 secs
-
3B
Dynamic Side Plank
1
15 reps
-
3C
Jog
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
15 reps
-
1B
Bicep Curl (Dumbbell)
2
15 reps
-
1C
Standing Side Crunch
1
20 reps
-
1D
Squat (Dumbbell)
2
15 reps
-
1E
Jog
1
30 secs
-
2A
Plank with Shoulder Taps
1
20 reps
-
2B
Russian Twist (Dumbbell)
1
20 reps
-
2C
Bicycle Crunch
1
3 secs
-
2D
Glute Bridge (Dumbbell)
1
12 reps
-
2E
Shadow Boxing
1
45 secs
-
3A
Mountain Climber
1
30 secs
-
3B
Dynamic Side Plank
1
15 reps
-
3C
Jog
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
15 reps
-
1B
Bicep Curl (Dumbbell)
2
15 reps
-
1C
Standing Side Crunch
1
20 reps
-
1D
Squat (Dumbbell)
2
15 reps
-
1E
Jog
1
30 secs
-
2A
Plank with Shoulder Taps
1
20 reps
-
2B
Russian Twist (Dumbbell)
1
20 reps
-
2C
Bicycle Crunch
1
3 secs
-
2D
Glute Bridge (Dumbbell)
1
12 reps
-
2E
Shadow Boxing
1
45 secs
-
3A
Mountain Climber
1
30 secs
-
3B
Dynamic Side Plank
1
15 reps
-
3C
Jog
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
15 reps
-
1B
Bicep Curl (Dumbbell)
2
15 reps
-
1C
Standing Side Crunch
1
20 reps
-
1D
Squat (Dumbbell)
2
15 reps
-
1E
Jog
1
30 secs
-
2A
Plank with Shoulder Taps
1
20 reps
-
2B
Russian Twist (Dumbbell)
1
20 reps
-
2C
Bicycle Crunch
1
3 secs
-
2D
Glute Bridge (Dumbbell)
1
12 reps
-
2E
Shadow Boxing
1
45 secs
-
3A
Mountain Climber
1
30 secs
-
3B
Dynamic Side Plank
1
15 reps
-
3C
Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
15 reps
-
1B
In and Outs
2
15 reps
-
1C
Side Bend (Dumbbell)
2
12 reps
-
1D
Lying Leg Raise
2
10 reps
-
1E
Skater Hop
2
30 secs
-
2A
Goblet March
2
15 reps
-
2B
Lateral Banded Walk
2
10 reps
-
2C
Standing Side Crunch
1
1 mins
-
2D
Leg Pull-In
2
10 reps
-
3A
Plank
1
30 secs
-
3B
Bird Dog
2
10 reps
-
3C
Hollow Hold
1
15 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
15 reps
-
1B
In and Outs
2
15 reps
-
1C
Side Bend (Dumbbell)
2
12 reps
-
1D
Lying Leg Raise
2
10 reps
-
1E
Skater Hop
2
30 secs
-
2A
Goblet March
2
15 reps
-
2B
Lateral Banded Walk
2
10 reps
-
2C
Standing Side Crunch
1
1 mins
-
2D
Leg Pull-In
2
10 reps
-
3A
Plank
1
30 secs
-
3B
Bird Dog
2
10 reps
-
3C
Hollow Hold
1
15 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
15 reps
-
1B
In and Outs
2
15 reps
-
1C
Side Bend (Dumbbell)
2
12 reps
-
1D
Lying Leg Raise
2
10 reps
-
1E
Skater Hop
2
30 secs
-
2A
Goblet March
2
15 reps
-
2B
Lateral Banded Walk
2
10 reps
-
2C
Standing Side Crunch
1
1 mins
-
2D
Leg Pull-In
2
10 reps
-
3A
Plank
1
30 secs
-
3B
Bird Dog
2
10 reps
-
3C
Hollow Hold
1
15 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
15 reps
-
1B
In and Outs
2
15 reps
-
1C
Side Bend (Dumbbell)
2
12 reps
-
1D
Lying Leg Raise
2
10 reps
-
1E
Skater Hop
2
30 secs
-
2A
Goblet March
2
15 reps
-
2B
Lateral Banded Walk
2
10 reps
-
2C
Standing Side Crunch
1
1 mins
-
2D
Leg Pull-In
2
10 reps
-
3A
Plank
1
30 secs
-
3B
Bird Dog
2
10 reps
-
3C
Hollow Hold
1
15 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
15 reps
-
1B
In and Outs
2
15 reps
-
1C
Side Bend (Dumbbell)
2
12 reps
-
1D
Lying Leg Raise
2
10 reps
-
1E
Skater Hop
2
30 secs
-
2A
Goblet March
2
15 reps
-
2B
Lateral Banded Walk
2
10 reps
-
2C
Standing Side Crunch
1
1 mins
-
2D
Leg Pull-In
2
10 reps
-
3A
Plank
1
30 secs
-
3B
Bird Dog
2
10 reps
-
3C
Hollow Hold
1
15 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
2
15 reps
-
1B
Single Arm Rear Delt Fly (Dumbbell)
2
15 reps
-
1C
Hammer Curl (Dumbbell)
2
12 reps
-
1D
Band Pull Apart
2
15 reps
-
1E
Superman
2
15 reps
-
2A
Bicep Curl (Dumbbell)
2
10 reps
-
2B
Upright Row (Dumbbell)
2
15 reps
-
2C
Side Plank with Reach Through
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
2
15 reps
-
1B
Single Arm Rear Delt Fly (Dumbbell)
2
15 reps
-
1C
Hammer Curl (Dumbbell)
2
12 reps
-
1D
Band Pull Apart
2
15 reps
-
1E
Superman
2
15 reps
-
2A
Bicep Curl (Dumbbell)
2
10 reps
-
2B
Upright Row (Dumbbell)
2
15 reps
-
2C
Side Plank with Reach Through
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
2
15 reps
-
1B
Single Arm Rear Delt Fly (Dumbbell)
2
15 reps
-
1C
Hammer Curl (Dumbbell)
2
12 reps
-
1D
Band Pull Apart
2
15 reps
-
1E
Superman
2
15 reps
-
2A
Bicep Curl (Dumbbell)
2
10 reps
-
2B
Upright Row (Dumbbell)
2
15 reps
-
2C
Side Plank with Reach Through
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
2
15 reps
-
1B
Single Arm Rear Delt Fly (Dumbbell)
2
15 reps
-
1C
Hammer Curl (Dumbbell)
2
12 reps
-
1D
Band Pull Apart
2
15 reps
-
1E
Superman
2
15 reps
-
2A
Bicep Curl (Dumbbell)
2
10 reps
-
2B
Upright Row (Dumbbell)
2
15 reps
-
2C
Side Plank with Reach Through
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
2
15 reps
-
1B
Single Arm Rear Delt Fly (Dumbbell)
2
15 reps
-
1C
Hammer Curl (Dumbbell)
2
12 reps
-
1D
Band Pull Apart
2
15 reps
-
1E
Superman
2
15 reps
-
2A
Bicep Curl (Dumbbell)
2
10 reps
-
2B
Upright Row (Dumbbell)
2
15 reps
-
2C
Side Plank with Reach Through
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Reverse Lunge (Dumbbell)
3
12 reps
-
1D
Squat Thruster
3
12 reps
-
1E
Jog
1
30 secs
-
2A
Lying Leg Raise
2
15 reps
-
2B
Plank with Shoulder Taps
2
10 reps
-
2C
Russian Twist (Dumbbell)
2
20 reps
-
2D
Flutter Kick
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
2
24 reps
-
1B
Glute Kickback
2
24 reps
-
1C
Glute Bridge (Dumbbell)
2
20 reps
-
1D
Lateral Banded Walk
2
20 reps
-
2A
Goblet Squat
2
15 reps
-
2B
Reverse Lunge (Dumbbell)
2
20 reps
-
2C
Romanian Deadlift (Dumbbell)
2
12 reps
-
2D
Lateral Lunge
2
20 reps
-
2E
Glute Kickback
2
24 reps
-
3A
Jump Squat
1
15 reps
-
3B
Wall Sit
1
30 secs
-
3C
Glute Bridge Hold
1
30 secs
-
3D
Marching Glute Bridge
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Reverse Lunge (Dumbbell)
3
12 reps
-
1D
Squat Thruster
3
12 reps
-
1E
Jog
1
30 secs
-
2A
Lying Leg Raise
2
15 reps
-
2B
Plank with Shoulder Taps
2
10 reps
-
2C
Russian Twist (Dumbbell)
2
20 reps
-
2D
Flutter Kick
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
2
24 reps
-
1B
Glute Kickback
2
24 reps
-
1C
Glute Bridge (Dumbbell)
2
20 reps
-
1D
Lateral Banded Walk
2
20 reps
-
2A
Goblet Squat
2
15 reps
-
2B
Reverse Lunge (Dumbbell)
2
20 reps
-
2C
Romanian Deadlift (Dumbbell)
2
12 reps
-
2D
Lateral Lunge
2
20 reps
-
2E
Glute Kickback
2
24 reps
-
3A
Jump Squat
1
15 reps
-
3B
Wall Sit
1
30 secs
-
3C
Glute Bridge Hold
1
30 secs
-
3D
Marching Glute Bridge
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
3
15 reps
-
1B
Push Up
3
12 reps
-
1C
Reverse Lunge (Dumbbell)
3
12 reps
-
1D
Squat Thruster
3
12 reps
-
1E
Jog
1
30 secs
-
2A
Lying Leg Raise
2
15 reps
-
2B
Plank with Shoulder Taps
2
10 reps
-
2C
Russian Twist (Dumbbell)
2
20 reps
-
2D
Flutter Kick
1
30 secs
-
Week 1
1 / 5 Weeks
Day 1
1A
Standing Shoulder Press (Dumbbell)
2 Sets
15 Reps
-
1B
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
1C
Standing Side Crunch
1 Set
20 Reps
-
1D
Squat (Dumbbell)
2 Sets
15 Reps
-
1E
Jog
1 Set
30 secs
-
2A
Plank with Shoulder Taps
1 Set
20 Reps
-
2B
Russian Twist (Dumbbell)
1 Set
20 Reps
-
2C
Bicycle Crunch
1 Set
3 secs
-
2D
Glute Bridge (Dumbbell)
1 Set
12 Reps
-
2E
Shadow Boxing
1 Set
45 secs
-
3A
Mountain Climber
1 Set
30 secs
-
3B
Dynamic Side Plank
1 Set
15 Reps
-
3C
Jog
1 Set
1 mins
-
Day 2
1A
Dead Bug
2 Sets
15 Reps
-
1B
In and Outs
2 Sets
15 Reps
-
1C
Side Bend (Dumbbell)
2 Sets
12 Reps
-
1D
Lying Leg Raise
2 Sets
10 Reps
-
1E
Skater Hop
2 Sets
30 secs
-
2A
Goblet March
2 Sets
15 Reps
-
2B
Lateral Banded Walk
2 Sets
10 Reps
-
2C
Standing Side Crunch
1 Set
1 mins
-
2D
Leg Pull-In
2 Sets
10 Reps
-
3A
Plank
1 Set
30 secs
-
3B
Bird Dog
2 Sets
10 Reps
-
3C
Hollow Hold
1 Set
15 secs
-
Day 3
1A
Bent Over Row (Dumbbell)
2 Sets
15 Reps
-
1B
Single Arm Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
1C
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
1D
Band Pull Apart
2 Sets
15 Reps
-
1E
Superman
2 Sets
15 Reps
-
2A
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2B
Upright Row (Dumbbell)
2 Sets
15 Reps
-
2C
Side Plank with Reach Through
2 Sets
10 Reps
-
Day 4
1A
Jump Squat
3 Sets
15 Reps
-
1B
Push Up
3 Sets
12 Reps
-
1C
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
1D
Squat Thruster
3 Sets
12 Reps
-
1E
Jog
1 Set
30 secs
-
2A
Lying Leg Raise
2 Sets
15 Reps
-
2B
Plank with Shoulder Taps
2 Sets
10 Reps
-
2C
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
2D
Flutter Kick
1 Set
30 secs
-