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Beginner Dumbbell full body

by Eric M.
1 athletes joined

Program Description

Kickstart your fitness journey with the Beginner Dumbbell Full Body program! Over the next 4 weeks, you'll engage in 16 dynamic workouts designed to build strength and improve overall fitness using just dumbbells. Each session lasts about 60 minutes and features a variety of exercises targeting all major muscle groups, ensuring a balanced approach to your training. Perfect for novices, this program will guide you through fundamental movements, helping you develop confidence and technique as you progress. Get ready to transform your body and embrace the challenge!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 14, 2025 09:11
  • Last Edited
    Dec 14, 2025 09:50
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.9%
Hamstrings
11.9%
Triceps
11.5%
Front Delts
9.5%
Quadriceps
8.8%
Middle Delts
7.1%
Abs
6.4%
Upper Back
6.4%
Chest
5.4%
Lats
5.4%
Calves
4.1%
Lower Back
3.1%
Stretching
2.7%
Biceps
2.7%
Rear Delts
2%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
-
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7.5
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
-
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7.5
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
-
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7.5
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
-
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7.5
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3
Goblet Squat
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Dead Bug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3
Goblet Squat
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Dead Bug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3
Goblet Squat
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Dead Bug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
3
Goblet Squat
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Leg Calf Raise (Weighted)
1
2
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Dead Bug
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
4
Overhead Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
5
Arm Circle
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
4
Overhead Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
5
Arm Circle
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
4
Overhead Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
5
Arm Circle
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
4
Overhead Extension (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 8
5
Arm Circle
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Single Leg Hip Thrust
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Hamstring Curl
3
10-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Single Leg Hip Thrust
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Hamstring Curl
3
10-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Single Leg Hip Thrust
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Hamstring Curl
3
10-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Single Leg Hip Thrust
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
3
Standing Calf Raise
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Hamstring Curl
3
10-20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7.5
@8
3
Goblet Squat
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7.5
@8
4
Single Leg Calf Raise (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
@8
5
Dead Bug
2 Sets
5-10 Reps
-
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
-
@8
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@7.5
@8
5
Overhead Tricep Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7.5
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
2
Dumbbell Row
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@7
@8
4
Overhead Extension (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7.5
@8
5
Arm Circle
2 Sets
5-10 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Single Leg Hip Thrust
1 Set
2 Sets
10-20 Reps
10-20 Reps
@7
@8
3
Standing Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
4
Hamstring Curl
3 Sets
10-20 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
-