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BoostcampPNG

5 Day Beginner Starter

by Virack
1 athletes joined

Program Description

To start and stay consistent, build habit for a lifelong time at the gym

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 05, 2025 12:53
  • Last Edited
    May 20, 2025 03:37
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Push Up
5
10 reps
-
5
Tricep Kickback
3
8-12 reps
RPE 8
6
Dips Between Chairs
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
10 reps
-
2
Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
6-8 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Hanging Leg Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10 reps
-
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
4
Pull-Up (Bodyweight)
5
10 reps
-
5
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Squat (Bodyweight)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Abs Crunch (Weighted)
3
8-12 reps
-
6
Farmer's Walk (Weighted)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Push Up
3
10 reps
-
5
Dips Between Chairs
2
1
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Push Up
5 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
4
Push Up
5 Sets
10 Reps
-
5
Tricep Kickback
3 Sets
8-12 Reps
@8
6
Dips Between Chairs
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Squat (Bodyweight)
5 Sets
10 Reps
-
2
Squat (Dumbbell)
3 Sets
6-8 Reps
@8
3
Leg Extension
3 Sets
6-8 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
5
Hanging Leg Raise
5 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
5 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
6-8 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
@8
4
Pull-Up (Bodyweight)
5 Sets
10 Reps
-
5
Y Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Dumbbell)
3 Sets
6-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
3
Squat (Bodyweight)
5 Sets
10 Reps
-
4
Hanging Leg Raise
5 Sets
10 Reps
-
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-
-
Day 5
1
Push Up
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Push Up
3 Sets
10 Reps
-
5
Dips Between Chairs
2 Sets
1 Set
@8
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10