logo
BoostcampPNG

Jonny’s Dumbell Sessions

by

Program Description

Dumbbell only workout for when you can’t get to the gym. Warm up: 10 sec rest (first 3 exercises each day) Days 1-3: 90 sec rest. Day 4: 60 sec rest. Each day, pick a set to go to failure. Each week bump up the weight for that exercise.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 04:10
  • Last Edited
    Aug 30, 2025 09:55
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
Day 1
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
4 Sets
8 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
6
Chest Fly (Dumbbell)
4 Sets
8 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
-
8
Tricep Kickback
4 Sets
8 Reps
-
9
Pullover (Dumbbell)
4 Sets
8 Reps
-
10
Push Up
3 Sets
20 Reps
-
Day 3
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Dumbbell Row
4 Sets
8 Reps
-
5
Upright Row (Dumbbell)
4 Sets
8 Reps
-
6
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
8
Hammer Curl
4 Sets
8 Reps
-
9
Pinwheel Curl
4 Sets
8 Reps
-
Day 2
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Goblet Squat
4 Sets
12 Reps
-
5
Deadlift (Dumbbell)
4 Sets
12 Reps
-
6
Squat (Dumbbell)
4 Sets
12 Reps
-
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
8
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
9
Standing Calf Raise
4 Sets
12 Reps
-
Day 4
1
Diamond Push Up
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12 Reps
-
3
Squat (Bodyweight)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
5
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
6
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
7
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
8
Wrist Curls
4 Sets
15 Reps
-
9
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
-
10
Farmer's Walk (Weighted)
4 Sets
20 Reps
-
11
Reverse Abs Crunch (Bodyweight)
4 Sets
20 Reps
-