EXPRESS Progressive Weightlifting: Foundation

by Patience Bradford

Program Description

This is the foundation week of the program but express. We are replacing the long breaks and isolated movements with shorter breaks and exercises that hit more muscle groups at one time. This is for when you are tired or short on time. We are gonna do something, because something is better than nothing.

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Oct 30, 2025 10:27
Last Edited
Nov 12, 2025 12:22

Muscle Engagement

Front

Back

MuscleSet

Abs

13.5%

Glutes

13%

Hamstrings

9.7%

Quadriceps

9.2%

Upper Back

8.3%

Lower Back

6.7%

Lats

6.2%

Triceps

5.6%

Front Delts

5.3%

Chest

5.1%

Biceps

4.6%

Middle Delts

3.5%

Rear Delts

3.4%

Abductors

2.1%

Adductors

Forearms

0.9%

Cardio

0.4%

Stretching

0.4%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Cardio

3 mins

RPE 5

Pelvic Tilts

10 reps

RPE 1

Dead Bug

10 reps

RPE 1

Lower Back

0.75 mins

RPE 1

Sit Up

8 reps

RPE 8

Russian Twist (Dumbbell)

16 reps

RPE 8

Straight Leg Raise

8 reps

RPE 8

Superman

8 reps

RPE 8

Suitcase Carry

1 mins

RPE 10

Heel Taps

30 reps

RPE 10

Plank

1 mins

RPE 10

Cobra Pose

0.75 mins

RPE 1

Hip Flexor Stretch

0.5 mins

RPE 1

Lower Back

0.75 mins

RPE 1

Day 1

Deadlift (Dumbbell)

8 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Hip Thrust (Dumbbell)

8 reps

RPE 8

Hip Abduction (Band)

8 reps

RPE 8

Squat (Dumbbell)

12 reps

RPE 10

Straight Leg Deadlift

12 reps

RPE 10

Side Lying Leg Raise

24 reps

RPE 10

Day 1

Sumo Deadlift (Dumbbell)

8 reps

RPE 8

Split Squat (Dumbbell)

8 reps

RPE 8

Front Squat (Dumbbell)

8 reps

RPE 8

Static Lunge

16 reps

RPE 8

Wall Sit

0.5 mins

RPE 10

Heel Elevated Front Squat

10 reps

RPE 10

Glute Bridge (Dumbbell)

10 reps

RPE 10

Day 1

Deadlift (Dumbbell)

8 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Hip Thrust (Dumbbell)

8 reps

RPE 8

Hip Abduction (Band)

8 reps

RPE 8

Squat (Dumbbell)

12 reps

RPE 10

Straight Leg Deadlift

12 reps

RPE 10

Side Lying Leg Raise

24 reps

RPE 10

Day 2

Bench Press (Dumbbell)

8 reps

RPE 8

Rear Delt Fly (Dumbbell)

8 reps

RPE 8

Tricep Dip (Bodyweight)

8 reps

RPE 8

Bent Over Row (Dumbbell)

8 reps

RPE 8

Push Up

5 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Tricep Kickback (Dumbbell)

12 reps

RPE 10

Day 2

Preacher Curl (Dumbbell)

8 reps

RPE 8

Seated Row (Cable)

12 reps

RPE 8

Bent Over Row (Dumbbell)

8 reps

RPE 8

Zottman Bicep Curls

8 reps

RPE 8

Pullover (Dumbbell)

12 reps

RPE 10

Face Pull

12 reps

RPE 10

Superman

12 reps

RPE 10

Day 2

Bench Press (Dumbbell)

8 reps

RPE 8

Rear Delt Fly (Dumbbell)

8 reps

RPE 8

Tricep Dip (Bodyweight)

8 reps

RPE 8

Bent Over Row (Dumbbell)

8 reps

RPE 8

Push Up

5 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Tricep Kickback (Dumbbell)

12 reps

RPE 10

Day 2

Preacher Curl (Dumbbell)

8 reps

RPE 8

Seated Row (Cable)

12 reps

RPE 8

Bent Over Row (Dumbbell)

8 reps

RPE 8

Zottman Bicep Curls

8 reps

RPE 8

Pullover (Dumbbell)

12 reps

RPE 10

Face Pull

12 reps

RPE 10

Superman

12 reps

RPE 10

Day 3

Cardio

3 mins

RPE 5

Pelvic Tilts

10 reps

RPE 1

Dead Bug

10 reps

RPE 1

Lower Back

0.75 mins

RPE 1

Sit Up

8 reps

RPE 8

Russian Twist (Dumbbell)

16 reps

RPE 8

Straight Leg Raise

8 reps

RPE 8

Superman

8 reps

RPE 8

Suitcase Carry

1 mins

RPE 10

Heel Taps

30 reps

RPE 10

Plank

1 mins

RPE 10

Cobra Pose

0.75 mins

RPE 1

Hip Flexor Stretch

0.5 mins

RPE 1

Lower Back

0.75 mins

RPE 1

Day 3

Reverse Abs Crunch (Bodyweight)

8 reps

RPE 8

Bicycle Crunch

16 reps

RPE 8

Scissor Kicks

16 reps

RPE 8

Superman

8 reps

RPE 8

Sit Up

12 reps

RPE 10

Russian Twist (Dumbbell)

24 reps

RPE 10

Plank

1 mins

RPE 10

Day 3

Cardio

3 mins

RPE 5

Pelvic Tilts

10 reps

RPE 1

Dead Bug

10 reps

RPE 1

Lower Back

0.75 mins

RPE 1

Sit Up

8 reps

RPE 8

Russian Twist (Dumbbell)

16 reps

RPE 8

Straight Leg Raise

8 reps

RPE 8

Superman

8 reps

RPE 8

Suitcase Carry

1 mins

RPE 10

Heel Taps

30 reps

RPE 10

Plank

1 mins

RPE 10

Cobra Pose

0.75 mins

RPE 1

Hip Flexor Stretch

0.5 mins

RPE 1

Lower Back

0.75 mins

RPE 1

Day 3

Reverse Abs Crunch (Bodyweight)

8 reps

RPE 8

Bicycle Crunch

16 reps

RPE 8

Scissor Kicks

16 reps

RPE 8

Superman

8 reps

RPE 8

Sit Up

12 reps

RPE 10

Russian Twist (Dumbbell)

24 reps

RPE 10

Plank

1 mins

RPE 10

Day 4

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Dumbbell)

8 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Hip Abduction (Band)

8 reps

RPE 8

Single Leg Romanian Deadlift

12 reps

RPE 10

Sumo Squat

12 reps

RPE 10

Side Lying Leg Raise

24 reps

RPE 10

Day 4

Front Squat (Dumbbell)

8 reps

RPE 8

Sumo Deadlift (Dumbbell)

8 reps

RPE 8

Lunge (Dumbbell)

16 reps

RPE 8

Heel Elevated Front Squat

8 reps

RPE 8

Goblet Squat

12 reps

RPE 10

Pulse Lunge

24 reps

RPE 10

Reverse Nordic Curl

12 reps

RPE 10

Day 4

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Dumbbell)

8 reps

RPE 8

Hamstring Curl

8 reps

RPE 8

Hip Abduction (Band)

8 reps

RPE 8

Single Leg Romanian Deadlift

12 reps

RPE 10

Sumo Squat

12 reps

RPE 10

Side Lying Leg Raise

24 reps

RPE 10

Day 4

Front Squat (Dumbbell)

8 reps

RPE 8

Sumo Deadlift (Dumbbell)

8 reps

RPE 8

Lunge (Dumbbell)

16 reps

RPE 8

Heel Elevated Front Squat

8 reps

RPE 8

Goblet Squat

12 reps

RPE 10

Pulse Lunge

24 reps

RPE 10

Reverse Nordic Curl

12 reps

RPE 10

Day 5

Hammer Curl (Dumbbell)

8 reps

RPE 8

Bent Over Row (Dumbbell)

8 reps

RPE 8

Pullover (Dumbbell)

8 reps

RPE 8

Single Arm Row (Dumbbell)

16 reps

RPE 8

Zottman Bicep Curls

8 reps

RPE 10

Shoulder YTWL

4 reps

RPE 10

Superman

12 reps

RPE 10

Day 5

Push Up

8 reps

RPE 8

Tricep Kickback

8 reps

RPE 8

Decline Bench Press (Dumbbell)

8 reps

RPE 8

Side To Front Raise

8 reps

RPE 8

Single Arm Shoulder Press

24 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Rear Delt Fly (Dumbbell)

12 reps

RPE 10

Day 5

Hammer Curl (Dumbbell)

8 reps

RPE 8

Bent Over Row (Dumbbell)

8 reps

RPE 8

Pullover (Dumbbell)

8 reps

RPE 8

Single Arm Row (Dumbbell)

16 reps

RPE 8

Zottman Bicep Curls

8 reps

RPE 10

Shoulder YTWL

4 reps

RPE 10

Superman

12 reps

RPE 10

Day 5

Push Up

8 reps

RPE 8

Tricep Kickback

8 reps

RPE 8

Decline Bench Press (Dumbbell)

8 reps

RPE 8

Side To Front Raise

8 reps

RPE 8

Single Arm Shoulder Press

24 reps

RPE 10

Upright Row (Dumbbell)

12 reps

RPE 10

Rear Delt Fly (Dumbbell)

12 reps

RPE 10

Day 2

Bench Press (Dumbbell)

4 Sets

8 Reps

Rear Delt Fly (Dumbbell)

4 Sets

8 Reps

Tricep Dip (Bodyweight)

4 Sets

8 Reps

Bent Over Row (Dumbbell)

4 Sets

8 Reps

Push Up

3 Sets

5 Reps

@10

Upright Row (Dumbbell)

3 Sets

12 Reps

@10

Tricep Kickback (Dumbbell)

3 Sets

12 Reps

@10

Day 4

Romanian Deadlift (Dumbbell)

4 Sets

8 Reps

Hip Thrust (Dumbbell)

4 Sets

8 Reps

Hamstring Curl

4 Sets

8 Reps

Hip Abduction (Band)

4 Sets

8 Reps

Single Leg Romanian Deadlift

3 Sets

12 Reps

@10

Sumo Squat

3 Sets

12 Reps

@10

Side Lying Leg Raise

3 Sets

24 Reps

@10

Day 5

Hammer Curl (Dumbbell)

4 Sets

8 Reps

Bent Over Row (Dumbbell)

4 Sets

8 Reps

Pullover (Dumbbell)

4 Sets

8 Reps

Single Arm Row (Dumbbell)

4 Sets

16 Reps

Zottman Bicep Curls

4 Sets

8 Reps

@10

Shoulder YTWL

4 Sets

4 Reps

@10

Superman

4 Sets

12 Reps

@10

Day 3

Cardio

1 Set

3 mins

Pelvic Tilts

1 Set

10 Reps

Dead Bug

1 Set

10 Reps

Lower Back

1 Set

0.75 mins

Sit Up

4 Sets

8 Reps

Russian Twist (Dumbbell)

4 Sets

16 Reps

Straight Leg Raise

4 Sets

8 Reps

Superman

4 Sets

8 Reps

Suitcase Carry

3 Sets

1 mins

@10

Heel Taps

3 Sets

30 Reps

@10

Plank

3 Sets

1 mins

@10

Cobra Pose

1 Set

0.75 mins

Hip Flexor Stretch

2 Sets

0.5 mins

Lower Back

1 Set

0.75 mins

Day 1

Cardio

1 Set

3 mins

Pelvic Tilts

1 Set

10 Reps

Dead Bug

1 Set

10 Reps

Lower Back

1 Set

0.75 mins

Sit Up

4 Sets

8 Reps

Russian Twist (Dumbbell)

4 Sets

16 Reps

Straight Leg Raise

4 Sets

8 Reps

Superman

4 Sets

8 Reps

Suitcase Carry

3 Sets

1 mins

@10

Heel Taps

3 Sets

30 Reps

@10

Plank

3 Sets

1 mins

@10

Cobra Pose

1 Set

0.75 mins

Hip Flexor Stretch

2 Sets

0.5 mins

Lower Back

1 Set

0.75 mins