logo
BoostcampPNG

4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT

by Taylor Littlejohn
75 athletes joined

Program Description

From Muscle & Strength

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 29, 2024 11:30
  • Last Edited
    Jul 11, 2025 01:31

Summary

Transform your body in just 6 weeks with this dynamic 4-day workout program focused on fat loss using only dumbbells and bodyweight exercises. Each week combines targeted strength training and high-intensity movements to maximize calorie burn and sculpt lean muscle. From powerful pull days to leg and abs workouts, you'll build strength and endurance while torching fat. Get ready to unleash your potential and redefine your fitness journey!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Upright Row (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Dumbbell Curl
3
20 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
6
Shrug (Dumbbell)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Walking Lunge
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
3
30 reps
RPE 8
5
Abs Crunch (Weighted)
3
20 reps
RPE 8
6
Superman
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Pec Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Single Arm Overhead Tricep Extension
3
20 reps
RPE 8
5
Tricep Kickback
3
20 reps
RPE 8
6
Push Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
AMRAP
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
1
AMRAP
RPE 8
3
Jump Squat
1
AMRAP
RPE 8
4
Lying Leg Raise
1
AMRAP
RPE 8
5
Plank
1
AMRAP
RPE 8
6
Pullover (Dumbbell)
1
AMRAP
RPE 8
7
Push Up
1
AMRAP
RPE 8
8
Arnold Press
1
AMRAP
RPE 8
9
Bicep Curl (Dumbbell)
1
AMRAP
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
@8
@8
@8
@8
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
3
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Seated Dumbbell Curl
3 Sets
20 Reps
@8
5
Hammer Curl
3 Sets
20 Reps
@8
6
Shrug (Dumbbell)
3 Sets
30 Reps
@8
Day 2
1
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
2
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
3
Walking Lunge
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Seated Calf Raise
3 Sets
30 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
20 Reps
@8
6
Superman
3 Sets
0.5 mins
@8
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
@8
@8
@8
@8
@8
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8
@8
@8
4
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@8
5
Tricep Kickback
3 Sets
20 Reps
@8
6
Push Up
3 Sets
20 Reps
@8
Day 4
1
Standing Calf Raise
1 Set
AMRAP
@8
2
Stiff Leg Deadlift (Dumbbell)
1 Set
AMRAP
@8
3
Jump Squat
1 Set
AMRAP
@8
4
Lying Leg Raise
1 Set
AMRAP
@8
5
Plank
1 Set
AMRAP
@8
6
Pullover (Dumbbell)
1 Set
AMRAP
@8
7
Push Up
1 Set
AMRAP
@8
8
Arnold Press
1 Set
AMRAP
@8
9
Bicep Curl (Dumbbell)
1 Set
AMRAP
@8