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LM Workout

by Lisa C.
1 athletes joined

Program Description

Toning and building muscle

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 09, 2026 04:17
  • Last Edited
    Mar 09, 2026 04:53
Muscle Engagement
Front
Back
MuscleSet
Abs
11.9%
Front Delts
10.9%
Triceps
10.9%
Glutes
8.7%
Chest
7.8%
Quadriceps
7.1%
Upper Back
6.6%
Hamstrings
6.6%
Lats
6.1%
Middle Delts
5.1%
Rear Delts
5.1%
Biceps
4.6%
Forearms
2.5%
Stretching
2%
Lower Back
2%
Adductors
1%
Calves
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Dead Bug
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Tricep Kickback
2
1
10 reps
10 reps
-
-
4
Diamond Push Up
3
10 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Dead Bug
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Tricep Kickback
2
1
10 reps
10 reps
-
-
4
Diamond Push Up
3
10 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Dead Bug
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Tricep Kickback
2
1
10 reps
10 reps
-
-
4
Diamond Push Up
3
10 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Dead Bug
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Tricep Kickback
2
1
10 reps
10 reps
-
-
4
Diamond Push Up
3
10 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Dead Bug
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Tricep Kickback
2
1
10 reps
10 reps
-
-
4
Diamond Push Up
3
10 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Push Up
3
10 reps
-
5
Dead Bug
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Chest Fly (Dumbbell)
3
10 reps
-
3
Tricep Kickback
2
1
10 reps
10 reps
-
-
4
Diamond Push Up
3
10 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lying Reverse Fly
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Incline Front Raise
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lying Reverse Fly
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Incline Front Raise
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lying Reverse Fly
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Incline Front Raise
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lying Reverse Fly
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Incline Front Raise
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lying Reverse Fly
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Incline Front Raise
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lying Reverse Fly
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Incline Front Raise
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
-
2
Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Side Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Y Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Y Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Y Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Y Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Y Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Incline Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Y Raise (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
10 reps
-
2
Wood Chop
3
-
3
Side Plank
2
-
4
Marching Plank
2
-
5
Arm And Leg Lifts
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Push Up
2
10 reps
-
3
Flutter Kicks
2
20 reps
-
4
Side Plank with Reach Through
2
20 reps
-
5
Side Leg Swings
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
10 reps
-
2
Wood Chop
3
-
3
Side Plank
2
-
4
Marching Plank
2
-
5
Arm And Leg Lifts
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Push Up
2
10 reps
-
3
Flutter Kicks
2
20 reps
-
4
Side Plank with Reach Through
2
20 reps
-
5
Side Leg Swings
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
10 reps
-
2
Wood Chop
3
-
3
Side Plank
2
-
4
Marching Plank
2
-
5
Arm And Leg Lifts
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Push Up
2
10 reps
-
3
Flutter Kicks
2
20 reps
-
4
Side Plank with Reach Through
2
20 reps
-
5
Side Leg Swings
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
10 reps
-
2
Wood Chop
3
-
3
Side Plank
2
-
4
Marching Plank
2
-
5
Arm And Leg Lifts
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Push Up
2
10 reps
-
3
Flutter Kicks
2
20 reps
-
4
Side Plank with Reach Through
2
20 reps
-
5
Side Leg Swings
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
10 reps
-
2
Wood Chop
3
-
3
Side Plank
2
-
4
Marching Plank
2
-
5
Arm And Leg Lifts
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Push Up
2
10 reps
-
3
Flutter Kicks
2
20 reps
-
4
Side Plank with Reach Through
2
20 reps
-
5
Side Leg Swings
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
10 reps
-
2
Wood Chop
3
-
3
Side Plank
2
-
4
Marching Plank
2
-
5
Arm And Leg Lifts
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Push Up
2
10 reps
-
3
Flutter Kicks
2
20 reps
-
4
Side Plank with Reach Through
2
20 reps
-
5
Side Leg Swings
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Dead Bug
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lying Reverse Fly
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Plank
1 Set
1 Set
-
-
Day 4
1
Renegade Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Squat Thruster
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wood Chop
1 Set
1 Set
1 Set
-
-
-
3
Side Plank
1 Set
1 Set
-
-
4
Marching Plank
1 Set
1 Set
-
-
5
Arm And Leg Lifts
1 Set
1 Set
1 Set
-
-
-