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Build with dumbells

by Marta B.
8 athletes joined

Program Description

I designed this program for people who want to Strength train but are limited on time and equipment. If you want to work out from home, this is for you. You'll just need some dumbells, no overcomplicated moves. The program is designed so that you'll repeat the same exercises over 4 weeks in order to master form and add weight progressively. That's how you'll see results!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 24, 2024 06:02
  • Last Edited
    Jun 18, 2025 08:05

Summary

Transform your physique in just 4 weeks with "Build with Dumbbells," a focused program designed for strength and muscle development. Committing to three sessions a week, you'll engage in a variety of dynamic exercises, including the Floor Press and Single Arm Row, targeting major muscle groups while enhancing your overall stability and coordination. Each workout is structured to keep you challenged, utilizing just dumbbells to maximize your gains. Get ready to build strength, improve your form, and feel empowered every step of the way!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Single Leg Deadlift
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
5
Pogo Hop
3
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Single Leg Deadlift
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
5
Pogo Hop
3
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Single Leg Deadlift
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
5
Pogo Hop
3
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Single Leg Deadlift
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
8 reps
RPE 7
5
Pogo Hop
3
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
RPE 6-7.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 6-7.5
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6-7.5
4
Dumbbell Bench Pullover
3
10 reps
RPE 6-7
5
Hollow Rock
3
45 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
RPE 6-7.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 6-7.5
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6-7.5
4
Dumbbell Bench Pullover
3
10 reps
RPE 6-7
5
Hollow Rock
3
45 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
RPE 6-7.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 6-7.5
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6-7.5
4
Dumbbell Bench Pullover
3
10 reps
RPE 6-7
5
Hollow Rock
3
45 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
10 reps
RPE 6-7.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 6-7.5
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 6-7.5
4
Dumbbell Bench Pullover
3
10 reps
RPE 6-7
5
Hollow Rock
3
45 secs
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5-7.5
2
Push Up (Incline)
3
8 reps
RPE 6.5-7.5
3
Goblet Squat
3
10 reps
RPE 6-7
4
Kettlebell Halo
3
8 reps
RPE 6.5-7.5
5
Side Plank
3
45 secs
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5-7.5
2
Push Up (Incline)
3
8 reps
RPE 6.5-7.5
3
Goblet Squat
3
10 reps
RPE 6-7
4
Kettlebell Halo
3
8 reps
RPE 6.5-7.5
5
Side Plank
3
45 secs
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5-7.5
2
Push Up (Incline)
3
8 reps
RPE 6.5-7.5
3
Goblet Squat
3
10 reps
RPE 6-7
4
Kettlebell Halo
3
8 reps
RPE 6.5-7.5
5
Side Plank
3
45 secs
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6.5-7.5
2
Push Up (Incline)
3
8 reps
RPE 6.5-7.5
3
Goblet Squat
3
10 reps
RPE 6-7
4
Kettlebell Halo
3
8 reps
RPE 6.5-7.5
5
Side Plank
3
45 secs
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1A
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
3
Single Leg Deadlift
3 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
8 Reps
@7
5
Pogo Hop
3 Sets
6 Reps
@7.5
Day 2
1
Floor Press (Dumbbell)
3 Sets
10 Reps
@6-7.5
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@6-7.5
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6-7.5
4
Dumbbell Bench Pullover
3 Sets
10 Reps
@6-7
5
Hollow Rock
3 Sets
45 secs
@7-8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6.5-7.5
2
Push Up (Incline)
3 Sets
8 Reps
@6.5-7.5
3
Goblet Squat
3 Sets
10 Reps
@6-7
4
Kettlebell Halo
3 Sets
8 Reps
@6.5-7.5
5
Side Plank
3 Sets
45 secs
@7-8