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Back to Love 2

by Whitnei H.

Program Description

**Back to Love** is a comprehensive 4-week program designed to help you reconnect with your fitness goals through a balanced mix of upper and lower body workouts. With 16 training sessions, you'll engage in a variety of dumbbell exercises, including Bicep Curls, Goblet Squats, and Romanian Deadlifts, targeting multiple muscle groups for optimal strength and endurance. Each session is structured to keep you motivated and challenged, ensuring you build a solid foundation while enjoying the journey back to fitness. Get ready to fall in love with your workouts again!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Feb 05, 2026 12:38
  • Last Edited
    Feb 10, 2026 02:39
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.5%
Glutes
12.7%
Quadriceps
10.9%
Triceps
9.1%
Upper Back
8.2%
Front Delts
6.4%
Biceps
6.4%
Abs
5.5%
Lats
5.5%
Lower Back
3.6%
Calves
3.6%
Chest
3.6%
Middle Delts
3.6%
Rear Delts
2.7%
Adductors
1.8%
Forearms
1.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Tricep Extension (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hip Thrust (Dumbbell)
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Goblet Squat
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
-
6
Standing Calf Raise
3 Sets
10 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
Day 3
1
Lat Pulldown
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
5
Hammer Curl (Dumbbell)
3 Sets
-
6
Tricep Extension (Barbell)
3 Sets
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-