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Full body db 3 x per week (1)

by Randall M.

Program Description

Na

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 30, 2025 03:46
  • Last Edited
    Apr 30, 2025 04:02
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Goblet Squat
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3 Sets
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
One Arm Row (Dumbell)
3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3 Sets
-
Day 3
1
Squat (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3 Sets
-