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My simple program

by New F.
2 athletes joined

Program Description

Beginner dumbbell workout for starting out

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 24, 2025 02:36
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unlock your strength with **My Simple Program**, a focused 4-week journey designed for those ready to make a change. Committed to just 2 days a week, you'll engage in a balanced mix of leg and upper body workouts, featuring exercises like Goblet Squats and Dumbbell Rows that target key muscle groups for maximum effectiveness. With clear guidance on reps and intensity, this program is perfect for anyone looking to build strength and confidence in their lifts. Embrace the challenge and watch your progress unfold!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Deadlift (Paused)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
-
2
Deadlift (Paused)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-