4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT
Stuck at home with only a single pair of light dumbbells? This 6-week program utilizes unilateral training and bodyweight exercises to help you achieve results!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Arm Row (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 25 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 2 | Rear Delt Fly (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 3 | Upright Row (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Seated Dumbbell Curl | 3 | 20 reps | @8 |
| 5 | Hammer Curl | 3 | 20 reps | @8 |
| 6 | Shrug (Dumbbell) | 3 | 30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 2 | Stiff Leg Deadlift (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 3 | Walking Lunge | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Seated Calf Raise | 3 | 30 reps | @8 |
| 5 | Abs Crunch (Weighted) | 3 | 20 reps | @8 |
| 6 | Superman | 3 | 0.5 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 25 reps | @8 | ||
| 1 | 20 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 2 | Pec Fly (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 30 reps | @8 |
| 1 | 20 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Single Arm Overhead Tricep Extension | 3 | 20 reps | @8 |
| 5 | Tricep Kickback | 3 | 20 reps | @8 |
| 6 | Push Up | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | AMRAP | @8 |
| 2 | Stiff Leg Deadlift (Dumbbell) | 1 | AMRAP | @8 |
| 3 | Jump Squat | 1 | AMRAP | @8 |
| 4 | Lying Leg Raise | 1 | AMRAP | @8 |
| 5 | Plank | 1 | AMRAP | @8 |
| 6 | Pullover (Dumbbell) | 1 | AMRAP | @8 |
| 7 | Push Up | 1 | AMRAP | @8 |
| 8 | Arnold Press | 1 | AMRAP | @8 |
| 9 | Bicep Curl (Dumbbell) | 1 | AMRAP | @8 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 40 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.
4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT 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.
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