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Home Dumbbell

by Colleen P.
2 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
    Oct 02, 2025 06:32
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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 (Barbell)
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
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-9
5
Lunge (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
4
Bicep Curl (Barbell)
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
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Pull-Up (Band)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
Day 3
1
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Pull-Up (Band)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9