logo
BoostcampPNG

Dumbbell Strength and Tone

by Kate G.

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
    Jun 08, 2025 04:07
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
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
-