logo
BoostcampPNG

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
    Mar 09, 2025 08:45
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
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
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
-