At Home Dumbbell Lift
A intermediate Strength training program designed for an at home lift with minimal equipment needed. Focused on dumbbells, pull up bar, a bench, and a dip bar.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Front Squat (Dumbbell) | 3 | 8–15 reps | @10 |
| 1B | Decline Crunch (Weighted) | 3 | 8–15 reps | @10 |
| 2 | Step-Up (Weighted) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 3A | Romanian Deadlift (Dumbbell) | 3 | 8–15 reps | @10 |
| 3B | Hanging Toes To Bar | 3 | 8–15 reps | @10 |
| Superset | ||||
| 4A | Nordic Curl | 3 | 8–15 reps | @10 |
| 4B | Side Bend (Dumbbell) | 3 | 12–20 reps | @10 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–15 reps | @10 |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 8–15 reps | @10 |
| 3 | Skull Crusher (Dumbbell) | 3 | 15–20 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @10 |
| 5 | Incline Fly Press (Dumbbell) | 3 | 8–15 reps | @10 |
| 6 | Dip (Weighted) | 3 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Bicep Curl (Dumbbell) | 3 | 12–20 reps | @10 |
| 2B | Decline Crunch (Weighted) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 3A | Dumbbell Bench Pullover | 3 | 8–15 reps | @10 |
| 3B | Hanging Leg Raise | 3 | 8–15 reps | @10 |
| Superset | ||||
| 4A | Rear Delt Fly (Dumbbell) | 3 | 15–20 reps | @10 |
| 4B | Hammer Curl (Dumbbell) | 3 | 12–20 reps | @10 |
| Superset | ||||
| 5A | Chin-Up (Bodyweight) | 3 | 8–15 reps | @10 |
| 5B | Hollow Hold | 2 | 0 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–15 reps | @10 |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 8–15 reps | @10 |
| 3 | Single Arm Overhead Tricep Extension | 3 | 15–20 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @10 |
| 5 | Pec Fly (Dumbbell) | 3 | 8–15 reps | @10 |
| 6 | French Press | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Hammer Curl (Dumbbell) | 3 | 12–20 reps | @10 |
| 2B | Hanging Leg Raise | 3 | 8–15 reps | @10 |
| Superset | ||||
| 3A | Dumbbell Row | 3 | 8–15 reps | @10 |
| 3B | Side Bend (Dumbbell) | 3 | 12–20 reps | @10 |
| Superset | ||||
| 4A | Shrug (Dumbbell) | 3 | 15–20 reps | @10 |
| 4B | Decline Crunch (Weighted) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 5A | Rear Delt Fly (Dumbbell) | 3 | 15–20 reps | @10 |
| 5B | Preacher Curl (Dumbbell) | 3 | 12–20 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, At Home Dumbbell Lift is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
At Home Dumbbell Lift is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
At Home Dumbbell Lift is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
