My very own workout
It's for myself, use it if u like
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up | 4 | 15 reps | @9 |
| 2 | Floor Press (Dumbbell) | 4 | 10 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 4 | 16 reps | @8 |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | One Arm Bent Over Row | 6 | 12 reps | @8 |
| 2 | Pullover (Dumbbell) | 5 | 12 reps | @8 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Dumbbell Row | 4 | 12 reps | @8 |
| 5 | Reverse Snow Angel | 3 | 15 reps | @8 |
| 6 | Alternating Dumbbell Curl | 4 | 12 reps | @9 |
| 7 | Hammer Curl (Dumbbell) | 3 | 10 reps | @8 |
| 8 | Superman | 3 | 45 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 4 | 10 reps | @9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Single Leg Romanian Deadlift | 3 | 10 reps | @8 |
| 4 | Standing Calf Raise | 3 | 20 reps | @8 |
| 5 | Wall Sit | 2 | 60 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Plank to Push Up | 2 | 45 min | @8 |
| 2 | Russian Twist (Dumbbell) | 2 | 20 reps | @8 |
| 3 | Lying Leg Raise | 2 | 15 reps | @8 |
| 4 | Side Plank | 4 | 45 min | @8 |
| 5 | Cat Cow Stretch | 1 | 3 reps | — |
| 6 | Hip Openers | 1 | 2 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Alternating Dumbbell Curl | 4 | 12 reps | @8 |
| 2 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Reverse Snow Angel | 3 | 15 reps | @8 |
| 5 | Diamond Push Up | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Single Leg Romanian Deadlift | 3 | 10 reps | @8 |
| 3 | Hip Thrust (Dumbbell) | 3 | 15 reps | @8 |
| 4 | Standing Calf Raise | 4 | 20 reps | @8 |
| 5 | Russian Twist (Dumbbell) | 3 | 20 reps | @8 |
| 6 | Cardio | 1 | 0 min | — |
Common questions
Yes, My very own workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
My very own workout is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My very own workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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