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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 19, 2025 05:57

Summary

Kickstart your fitness journey with the **Beginner 3x** program, a structured 9-week plan designed to build strength and confidence. Committing just three days a week, you'll engage in a variety of bodyweight and dumbbell exercises, targeting major muscle groups like your chest, legs, and arms. Each workout is crafted to enhance your form and endurance, featuring clear video demonstrations for guidance. Get ready to transform your body and establish a solid foundation for future gains!
Muscle Engagement
Front
Back
MuscleSet
Lats
15.9%
Quadriceps
10.8%
Triceps
9.7%
Upper Back
9.1%
Front Delts
8.5%
Chest
8.3%
Middle Delts
7.7%
Glutes
7.7%
Biceps
7.2%
Hamstrings
5.8%
Abs
5%
Calves
2.9%
Adductors
0.8%
Rear Delts
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-