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BoostcampPNG

beginer 3x

by Dyel Diets

Program Description

grow as a beginer

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 17, 2025 07:46
  • Last Edited
    Aug 17, 2025 08:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Front Raise Dumbell
3
15 reps
-
5
Sit Up
2
30 reps
-
6
Pull-Up (Bodyweight)
4
-
7
Pullover (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Split Squat (Dumbbell)
4
10 reps
-
4
Calf Raise (Bodyweight)
3
50 reps
-
5
Wall Sit
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
-
-
4
Single Arm Push Press (Dumbbell)
2
10 reps
-
5
Pull-Up (Bodyweight)
4
-
6
Pullover (Dumbbell)
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Push Up
5 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
4
Front Raise Dumbell
3 Sets
15 Reps
-
5
Sit Up
2 Sets
30 Reps
-
6
Pull-Up (Bodyweight)
4 Sets
-
7
Pullover (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Goblet Squat
4 Sets
15 Reps
-
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
3
Split Squat (Dumbbell)
4 Sets
10 Reps
-
4
Calf Raise (Bodyweight)
3 Sets
50 Reps
-
5
Wall Sit
1 Set
1 mins
-
Day 3
1
Concentration Curl
3 Sets
10 Reps
-
2
Single Arm Shoulder Press
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
20 Reps
-
-
4
Single Arm Push Press (Dumbbell)
2 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
-
6
Pullover (Dumbbell)
3 Sets
10 Reps
-