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Dumbbells

by Carlos Serrano

Program Description

It seeks to do the best muscle work with common tools such as dumbbells and some calisthenics exercises, maintaining a focus on the development of strength and muscle growth.

Program Overview

  • Level
    Intermediate, Beginner, Advanced
  • Goal
    Muscle
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2026 08:28
  • Last Edited
    Apr 06, 2026 03:16
Muscle Engagement
Front
Back
MuscleSet
Abs
11.8%
Hamstrings
10.8%
Quadriceps
9.8%
Glutes
9.8%
Front Delts
9.2%
Upper Back
7.8%
Lats
7.8%
Triceps
7.8%
Biceps
5.9%
Chest
5.9%
Middle Delts
4.6%
Calves
2.6%
Adductors
2%
Lower Back
2%
Rear Delts
1.3%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Bodyweight)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 8.5
6
Decline Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
8-15 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8.5
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
6
Plank
3
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
2
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
4
Dumbbell Leg curl
3
12-15 reps
RPE 8.5
5
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
2
Goblet Squat
3 Sets
8-15 Reps
@8
3
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8.5
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
6
Plank
3 Sets
60 mins
@10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Hip Thrust (Dumbbell)
3 Sets
12-15 Reps
@9
3
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
4
Dumbbell Leg curl
3 Sets
12-15 Reps
@8.5
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Bodyweight)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8.5
6
Decline Crunch
3 Sets
12-15 Reps
@10