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Workout 2025

by Alaska Evaporada
1 athletes joined

Program Description

This is a beginner friendly exercise.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 09, 2025 08:23
  • Last Edited
    Jun 18, 2025 10:42

Summary

Unlock your strength potential with Workout 2025, a focused 5-week program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of effective dumbbell exercises, including the Barbell Row, Standing Shoulder Press, and Romanian Deadlift, targeting key muscle groups for balanced development. Each session is crafted to maximize intensity and results, ensuring you build muscle and improve your overall strength. Get ready to transform your workouts and achieve your fitness goals!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
10 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Barbell Row
3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Floor Press (Dumbbell)
3 Sets
10 Reps
-
4
Squat (Dumbbell)
3 Sets
10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Hip Thrust (Barbell)
3 Sets
10 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Sumo Squat
3 Sets
10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Barbell Row
3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-