Jonny’s Dumbell Sessions
Transform your strength with just dumbbells in 8 weeks—32 sessions to unlock your potential and elevate your everyday fitness game!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diamond Push Up | 3 | 12 reps |
| 2 | Lying Leg Raise | 3 | 12 reps |
| 3 | Squat (Bodyweight) | 3 | 12 reps |
| 4 | Bench Press (Dumbbell) | 4 | 8 reps |
| 5 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 6 | Chest Fly (Dumbbell) | 4 | 8 reps |
| 7 | Single Arm Overhead Tricep Extension | 4 | 8 reps |
| 8 | Tricep Kickback | 4 | 8 reps |
| 9 | Pullover (Dumbbell) | 4 | 8 reps |
| 10 | Push Up | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diamond Push Up | 3 | 12 reps |
| 2 | Lying Leg Raise | 3 | 12 reps |
| 3 | Squat (Bodyweight) | 3 | 12 reps |
| 4 | Goblet Squat | 4 | 12 reps |
| 5 | Deadlift (Dumbbell) | 4 | 12 reps |
| 6 | Squat (Dumbbell) | 4 | 12 reps |
| 7 | Romanian Deadlift (Dumbbell) | 4 | 12 reps |
| 8 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| 9 | Standing Calf Raise | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diamond Push Up | 3 | 12 reps |
| 2 | Lying Leg Raise | 3 | 12 reps |
| 3 | Squat (Bodyweight) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 8 reps |
| 5 | Standing Shoulder Press (Dumbbell) | 4 | 8 reps |
| 6 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps |
| 8 | Wrist Curls | 4 | 15 reps |
| 9 | Reverse Wrist Curl (Dumbbell) | 4 | 15 reps |
| 10 | Farmer's Walk (Weighted) | 4 | 20 reps |
| 11 | Reverse Abs Crunch (Bodyweight) | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Diamond Push Up | 3 | 12 reps |
| 2 | Lying Leg Raise | 3 | 12 reps |
| 3 | Squat (Bodyweight) | 3 | 12 reps |
| 4 | Dumbbell Row | 4 | 8 reps |
| 5 | Upright Row (Dumbbell) | 4 | 8 reps |
| 6 | Chest Supported Row (Dumbbell) | 4 | 8 reps |
| 7 | Bicep Curl (Dumbbell) | 4 | 8 reps |
| 8 | Hammer Curl | 4 | 8 reps |
| 9 | Pinwheel Curl | 4 | 8 reps |
| 10 | Reverse Bicep Curl (Dumbbell) | 4 | 8 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jonny’s Dumbell Sessions is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jonny’s Dumbell Sessions is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jonny’s Dumbell Sessions is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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