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Gym Re-entry

by Nana Abena

Program Description

Get back into gym

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 05, 2026 05:54
  • Last Edited
    Jan 05, 2026 06:51
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.4%
Upper Back
12.2%
Quadriceps
11.1%
Hamstrings
11.1%
Abs
7.8%
Lats
6.7%
Triceps
5.9%
Biceps
5.6%
Front Delts
5.2%
Chest
3.7%
Lower Back
3.3%
Rear Delts
3.3%
Middle Delts
2.2%
Adductors
2.2%
Calves
1.5%
Stretching
1.5%
Forearms
1.1%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Dead Bug
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Dead Bug
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Dead Bug
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Dead Bug
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Standing Calf Raise
2
12 reps
-
5
Dead Bug
2
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Band Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Band Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Band Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Band Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Band Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Hip Thrust (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Plank
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Hip Thrust (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Plank
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Hip Thrust (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Plank
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Hip Thrust (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Plank
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Hip Thrust (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
4
Lateral Banded Walk
3
12-15 reps
-
5
Plank
1
20-40 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Dead Bug
1 Set
1 Set
30 mins
30 mins
-
-
Day 3
1
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Band Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lateral Banded Walk
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Plank
1 Set
20-40 mins
-