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by Sayed A.

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 14, 2024 12:47
  • Last Edited
    Jun 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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 Curl
3 Sets
-
3
Reverse Bicep Curl (Dumbbell)
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Single Arm Row (Dumbbell)
3 Sets
-
6
Kroc Row
3 Sets
-
Day 2
1
Pec Fly (Dumbbell)
3 Sets
-
2
Floor Press (Dumbbell)
3 Sets
-
3
Dumbbell Bench Pullover
3 Sets
-
4
Skull Crusher
3 Sets
-
5
Single Arm Overhead Tricep Extension
3 Sets
-
6
Dips Between Chairs
3 Sets
-
Day 3
1
shrugs
1 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 Raise
3 Sets
-
Day 5
No exercises added to this day
Day 6
1
Front Raise
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Rear Delt Row
3 Sets
-
4
Wrist Curls
3 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