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Jared’s Workout

by Jared H.
1 athletes joined

Program Description

**Jared’s Workout** is an 8-week program designed to sculpt your physique and enhance athletic performance with just a set of dumbbells. With 32 sessions spread across the weeks, each workout lasts approximately 30 minutes, making it perfect for those with a busy schedule. You'll tackle a variety of exercises targeting all major muscle groups, from Goblet Squats to Romanian Deadlifts, ensuring a balanced approach to strength and conditioning. This program is tailored for both novice and intermediate lifters, providing a solid foundation for muscle building and functional fitness. Get ready to elevate your training and see real results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 02, 2026 11:30
  • Last Edited
    Feb 09, 2026 08:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15%
Glutes
15%
Hamstrings
14.1%
Abs
7.5%
Front Delts
7.5%
Triceps
6.5%
Upper Back
5.6%
Chest
4.6%
Lats
4.6%
Lower Back
4.2%
Biceps
4.2%
Middle Delts
3.9%
Adductors
3.3%
Rear Delts
2.9%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
-
2
Step-Up (Weighted)
3
8 reps
-
3
Single Leg Romanian Deadlift
3
8 reps
-
4
Sumo Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Dumbbell)
4 Sets
10 Reps
-
2
Step-Up (Weighted)
3 Sets
8 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-