logo
BoostcampPNG

Quick gym

by

Program Description

Quick in the gym

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 07, 2025 10:53
  • Last Edited
    Jun 18, 2025 09:30

Summary

Transform your fitness journey with the Quick Gym program, a focused 16-week plan designed for those who want to maximize results in minimal time. Committing just three days a week, you'll engage in a variety of exercises targeting all major muscle groups using only dumbbells. Each session combines strength-building movements like the Bench Press and Romanian Deadlift with effective accessory work, ensuring balanced development. Get ready to build strength, enhance endurance, and sculpt your physique with this efficient, no-nonsense approach to training!
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Monastery Tricep Extension
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Dumbbell Row
3
-
3
Squat (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
4
-
5
Tricep Pushdown (Cable)
4
-
6
Upright Row (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Seated Row (Machine)
3
-
3
Step-Up (Weighted)
3
-
4
Bicep Curl (Dumbbell)
3
-
5
French Press
3
-
6
Y Raise
3
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Bicep Curl (EZ Bar)
3 Sets
-
4
Monastery Tricep Extension
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Overhead Press (Dumbbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Squat (Dumbbell)
3 Sets
-
4
Preacher Curl (Dumbbell)
4 Sets
-
5
Tricep Pushdown (Cable)
4 Sets
-
6
Upright Row (Barbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Seated Row (Machine)
3 Sets
-
3
Step-Up (Weighted)
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
French Press
3 Sets
-
6
Y Raise
3 Sets
-