logo
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 18, 2025 07:49

Summary

Embark on a transformative journey with Gen’s Road to Fitness, a dynamic 5-week program designed for those ready to elevate their strength and endurance. Comprising four workouts each week, this plan focuses on effective supersets that target all major muscle groups, with an emphasis on functional movements using dumbbells. From shoulder presses to core-crushing exercises, you’ll build muscle and burn fat while enhancing your overall fitness. Get ready to challenge yourself and see real results!
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
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
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
-