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Gemini’s Plan

by L K.
1 athletes joined

Program Description

I asked AI to make me a beginner friendly 8 week plan to lose fat and gain muscle. It recommends light cardio for off days. All you need are dumbbells and a chair or bench.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2026 12:49
  • Last Edited
    Mar 24, 2026 01:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.9%
Quadriceps
15.4%
Hamstrings
15.4%
Abs
12.8%
Adductors
5.1%
Upper Back
5.1%
Lats
5.1%
Lower Back
5.1%
Middle Delts
5.1%
Front Delts
5.1%
Triceps
5.1%
Biceps
2.6%
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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
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
12 reps
-
1B
Single Arm Row (Dumbbell)
3
12 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12 reps
-
2B
Overhead Press (Dumbbell)
3
12 reps
-
3A
Lateral Lunge
3
12 reps
-
3B
Glute Bridge (Dumbbell)
3
20 reps
-
4
Bird Dog
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Goblet Squat
3 Sets
12 Reps
-
1B
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2B
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3A
Lateral Lunge
3 Sets
12 Reps
-
3B
Glute Bridge (Dumbbell)
3 Sets
20 Reps
-
4
Bird Dog
3 Sets
10 Reps
-
Day 2
1A
Goblet Squat
3 Sets
12 Reps
-
1B
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2B
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3A
Lateral Lunge
3 Sets
12 Reps
-
3B
Glute Bridge (Dumbbell)
3 Sets
20 Reps
-
4
Bird Dog
3 Sets
10 Reps
-
Day 3
1A
Goblet Squat
3 Sets
12 Reps
-
1B
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2B
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3A
Lateral Lunge
3 Sets
12 Reps
-
3B
Glute Bridge (Dumbbell)
3 Sets
20 Reps
-
4
Bird Dog
3 Sets
10 Reps
-