Program Description
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Program Overview
- LevelNovice
- GoalAthletics
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 14, 2024 12:47
- Last EditedJun 18, 2025 09:16
Summary
Unlock your strength potential with this 12-week program designed for daily training, focusing on building muscle and enhancing overall fitness. Each week features targeted workouts that alternate between muscle groups, including Back & Biceps, Chest & Triceps, and more, ensuring balanced development. With a commitment of just seven days a week, you’ll engage in a variety of dumbbell exercises that challenge your limits and promote growth. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Abs
10%
Upper Back
9.5%
Biceps
9%
Glutes
8.4%
Forearms
7.9%
Front Delts
7.4%
Chest
7.4%
Quadriceps
7.4%
Lats
6.3%
Hamstrings
5.3%
Rear Delts
3.2%
Calves
2.6%
Middle Delts
2.6%
Lower Back
1.6%
Neck
0.9%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Hammer Curl
3
-
3
Reverse Bicep Curl (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Kroc Row
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Dumbbell Bench Pullover
3
-
4
Skull Crusher
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Dips Between Chairs
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Dumbbell)
3
-
3
Hip Thrust (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Standing Calf Raise
3
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Abs Crunch (Weighted)
3
-
7
Russian Twist (Dumbbell)
3
-
8
Side Bend (Dumbbell)
3
-
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)3 Sets
-
2
Hammer Curl3 Sets
-
3
Reverse Bicep Curl (Dumbbell)3 Sets
-
4
Shrug (Dumbbell)3 Sets
-
5
Single Arm Row (Dumbbell)3 Sets
-
6
Kroc Row3 Sets
-
Day 2
1
Pec Fly (Dumbbell)3 Sets
-
2
Floor Press (Dumbbell)3 Sets
-
3
Dumbbell Bench Pullover3 Sets
-
4
Skull Crusher3 Sets
-
5
Single Arm Overhead Tricep Extension3 Sets
-
6
Dips Between Chairs3 Sets
-
Day 3
1
shrugs1 Set
-
Day 4
1
Lunge (Dumbbell)3 Sets
-
2
Deadlift (Dumbbell)3 Sets
-
3
Hip Thrust (Dumbbell)3 Sets
-
4
Split Squat (Dumbbell)3 Sets
-
5
Standing Calf Raise3 Sets
-
Day 5
No exercises added to this day
Day 6
1
Front Raise3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Rear Delt Row3 Sets
-
4
Wrist Curls3 Sets
-
5
Reverse Wrist Curl (Dumbbell)3 Sets
-
6
Abs Crunch (Weighted)3 Sets
-
7
Russian Twist (Dumbbell)3 Sets
-
8
Side Bend (Dumbbell)3 Sets
-
Day 7
No exercises added to this day