Dumbbell 4x Week Push,Pull, Legs,Core
Transform your strength and sculpt your physique with this balanced 4-day dumbbell routine—push, pull, legs, and core for total body mastery!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 12 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 8 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 10 reps |
| 4 | Tricep Extension (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 12 reps |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 12 reps |
| 3 | Walking Lunge (Dumbbell) | 4 | 12 reps |
| 4 | Glute Bridge (Dumbbell) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 4 | 12 reps |
| 2 | Single Arm Row (Dumbbell) | 4 | 12 reps |
| 3 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 5 | Wrist Curls | 3 | 12 reps |
| 6 | Hammer Curl (Dumbbell) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hollow Hold | 3 | 0.5 min |
| 2 | Russian Twist (Dumbbell) | 3 | 12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Abs Crunch (Weighted) | 3 | 12 reps |
| 5 | Push Up | 3 | 12 reps |
Common questions
Yes, Dumbbell 4x Week Push,Pull, Legs,Core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
Dumbbell 4x Week Push,Pull, Legs,Core 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dumbbell 4x Week Push,Pull, Legs,Core 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.
Get started
