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Personal 4 day plan

by Scott Seaman
2 athletes joined

Program Description

Novice friendly plan for 1 hour workout burning over 500 calories and easy on knees

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2025 10:31
  • Last Edited
    Jun 18, 2025 12:34

Summary

Transform your fitness journey with this comprehensive 8-week Personal 4 Day Plan, designed for those ready to commit to three days of targeted training each week. This program focuses on building strength and muscle through a variety of dumbbell exercises, including the Bench Press, Goblet Squat, and Dumbbell Row, ensuring a full-body workout that enhances your endurance and power. With clear guidance and video demonstrations, you’ll master each movement while progressively challenging yourself. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
9.6%
Front Delts
9.5%
Triceps
8.2%
Upper Back
7%
Middle Delts
7%
Quadriceps
7%
Abs
6.7%
Chest
6.1%
Lower Back
6.1%
Biceps
5.3%
Lats
4.2%
Calves
3.5%
Adductors
3.3%
Forearms
2.3%
Rear Delts
1.4%
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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
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Overhead Press (Dumbbell)
4
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
3
15 reps
-
6
Chest Fly (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Side Lying Leg Rsises
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadl Lift To Press
1
15 reps
-
2
Renegade Row
1
12 reps
-
3
Squat To Curl
1
15 reps
-
4
Bent Over Row (Dumbbell)
1
15 reps
-
5
Kettlebell Swing
1
20 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Dumbbell Row
4 Sets
12 Reps
-
3
Overhead Press (Dumbbell)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
15 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Goblet Squat
4 Sets
12 Reps
-
2
Step-Up (Weighted)
3 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Side Lying Leg Rsises
3 Sets
15 Reps
-
Day 3
1
Deadl Lift To Press
1 Set
15 Reps
-
2
Renegade Row
1 Set
12 Reps
-
3
Squat To Curl
1 Set
15 Reps
-
4
Bent Over Row (Dumbbell)
1 Set
15 Reps
-
5
Kettlebell Swing
1 Set
20 Reps
-
6
Seated Shoulder Press (Dumbbell)
1 Set
15 Reps
-