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Home Dumbbell

by Colleen P.
3 athletes joined

Program Description

home workout to replace gym - add reps or weight each session

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 02, 2025 06:18
  • Last Edited
    Nov 04, 2025 08:05

Summary

Transform your living space into a personal gym with the Home Dumbbell program! Over 6 weeks, you'll engage in a balanced routine designed for 4 days a week, focusing on strength and endurance using just dumbbells. Each workout targets major muscle groups through a variety of effective exercises such as Goblet Squats, Dumbbell Bench Presses, and Pull-Ups, ensuring you build muscle and improve your overall fitness. Get ready to elevate your strength training game and achieve impressive results from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.9%
Lats
11.9%
Chest
11%
Hamstrings
9.3%
Quadriceps
8.5%
Triceps
8.5%
Glutes
8.5%
Front Delts
7.6%
Upper Back
7.6%
Abs
4.2%
Middle Delts
4.2%
Lower Back
3.4%
Forearms
1.7%
Adductors
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
RPE 8-9
2
Pull-Up (Band)
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Goblet Squat
3
8-12 reps
RPE 8-9
6
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Week 1
1 / 6 Weeks
Day 1
1
Push Up
3 Sets
8-12 Reps
@8-9
2
Pull-Up (Band)
3 Sets
8-12 Reps
@8-9
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Goblet Squat
3 Sets
8-12 Reps
@8-9
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Lunge (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 3
1
Push Up
3 Sets
8-12 Reps
@8-9
2
Pull-Up (Band)
3 Sets
8-12 Reps
@8-9
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Goblet Squat
3 Sets
8-12 Reps
@8-9
6
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Lunge (Dumbbell)
3 Sets
8-12 Reps
@8-9