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Home Dumbbell

by Colleen P.
3 athletes joined
4.0
(1 rating)

Program Description

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

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 02, 2025 06:18
  • Last Edited
    Dec 23, 2025 04:46

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
13.6%
Front Delts
11%
Lats
9.4%
Triceps
9.4%
Quadriceps
9.4%
Chest
7.9%
Glutes
7.9%
Hamstrings
7.9%
Upper Back
6.3%
Middle Delts
6.3%
Abs
4.7%
Adductors
3.1%
Lower Back
1.6%
Rear Delts
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Pull-Up (Band)
3
8-12 reps
RPE 8-9
2
Push Up
3
8-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-9
4
Alternating Dumbbell Curl
5
5-10 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
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-10 reps
RPE 8-9
6
Alternating Dumbbell Curl
5
5-10 reps
RPE 8-9
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Band)
3 Sets
8-12 Reps
@8-9
2
Push Up
3 Sets
8-12 Reps
@8-9
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@8-9
@8-9
@8-9
@8-9
@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
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8-9
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
Day 3
1
Pull-Up (Band)
3 Sets
8-12 Reps
@8-9
2
Push Up
3 Sets
8-12 Reps
@8-9
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@8-9
@8-9
@8-9
@8-9
@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
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8-9
5
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8-9
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@8-9
@8-9
@8-9
@8-9
@8-9