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Dumbbell Strength and Tone

by Kate G.
9 athletes joined

Program Description

3 days per week, 45-60 mins per session, including cardio and/or yoga to begin. Dumbbells and bodyweight only workouts. Recommend upping dumbbell weight when max reps are consistently met.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 08, 2025 10:37
  • Last Edited
    Aug 03, 2025 09:16

Summary

Transform your physique with the **Dumbbell Strength and Tone** program, a focused 4-week journey designed for those ready to build strength and enhance muscle definition using just dumbbells. With three workouts per week, you'll engage in a variety of exercises targeting all major muscle groups, including squats, presses, and rows, complemented by cardio sessions to boost endurance. Each workout is structured for optimal progression, ensuring you stay challenged while achieving your fitness goals. Get ready to tone up and feel stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Cardio
14.4%
Glutes
12.9%
Abs
11.3%
Hamstrings
10.3%
Quadriceps
8.1%
Middle Delts
6.5%
Lower Back
6.5%
Triceps
5.9%
Upper Back
4.9%
Front Delts
4.9%
Biceps
3.8%
Rear Delts
3.2%
Chest
2.7%
Lats
2.2%
Adductors
1.1%
Other
0.9%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
15
-
2
Squat (Dumbbell)
3
10-15 reps
-
3
Floor Press (Dumbbell)
3
10-12 reps
-
4
Overhead Press (Dumbbell)
3
10-12 reps
-
5
Split Squat (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
15
-
2
Squat (Dumbbell)
3
10-15 reps
-
3
Floor Press (Dumbbell)
3
10-12 reps
-
4
Overhead Press (Dumbbell)
3
10-12 reps
-
5
Split Squat (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
15
-
2
Squat (Dumbbell)
3
10-15 reps
-
3
Floor Press (Dumbbell)
3
10-12 reps
-
4
Overhead Press (Dumbbell)
3
10-12 reps
-
5
Split Squat (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
15
-
2
Squat (Dumbbell)
3
10-15 reps
-
3
Floor Press (Dumbbell)
3
10-12 reps
-
4
Overhead Press (Dumbbell)
3
10-12 reps
-
5
Split Squat (Dumbbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
10-20 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
10-20 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
10-20 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
10-20 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15 mins
-
2
Dumbbell Squat And Press
3
10-12 reps
-
3
Deadlift (Dumbbell)
3
10-12 reps
-
4
Dumbbell Renegade Row
3
12-16 reps
-
5
Lying Leg Raise
3
15-20 reps
-
6
Glute Bridge (Dumbbell)
3
10-15 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15 mins
-
2
Dumbbell Squat And Press
3
10-12 reps
-
3
Deadlift (Dumbbell)
3
10-12 reps
-
4
Dumbbell Renegade Row
3
12-16 reps
-
5
Lying Leg Raise
3
15-20 reps
-
6
Glute Bridge (Dumbbell)
3
10-15 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15 mins
-
2
Dumbbell Squat And Press
3
10-12 reps
-
3
Deadlift (Dumbbell)
3
10-12 reps
-
4
Dumbbell Renegade Row
3
12-16 reps
-
5
Lying Leg Raise
3
15-20 reps
-
6
Glute Bridge (Dumbbell)
3
10-15 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
15 mins
-
2
Dumbbell Squat And Press
3
10-12 reps
-
3
Deadlift (Dumbbell)
3
10-12 reps
-
4
Dumbbell Renegade Row
3
12-16 reps
-
5
Lying Leg Raise
3
15-20 reps
-
6
Glute Bridge (Dumbbell)
3
10-15 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Cardio
15 Sets
-
2
Squat (Dumbbell)
3 Sets
10-15 Reps
-
3
Floor Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
7
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Cardio
1 Set
15 mins
-
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
10-20 Reps
-
7
Plank
3 Sets
1 mins
-
Day 3
1
Yoga
1 Set
15 mins
-
2
Dumbbell Squat And Press
3 Sets
10-12 Reps
-
3
Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Dumbbell Renegade Row
3 Sets
12-16 Reps
-
5
Lying Leg Raise
3 Sets
15-20 Reps
-
6
Glute Bridge (Dumbbell)
3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-