logo
BoostcampPNG

Barbell dumbbell body weight💪🏽📈

by 📈
3 athletes joined

Program Description

Gaining muscle mass strength without being to fancy

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 30, 2024 04:25
  • Last Edited
    Jun 18, 2025 11:28

Summary

Transform your fitness journey with the Barbell Dumbbell Body Weight program! This comprehensive 12-week plan is designed for those looking to build strength and endurance through a balanced mix of barbell, dumbbell, and bodyweight exercises. With three training days each week, you'll engage major muscle groups while enhancing your cardiovascular fitness. Get ready to push your limits and track your progress as you sculpt your body and boost your performance!
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
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Kickback
3
20 reps
-
5
Lateral Raise (Dumbbell)
1
-
6
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Squat (Bodyweight)
3
30 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Wall Sit
1
1-5 mins
-
5
Side Bend (Dumbbell)
2
20 reps
-
6
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bent Over Row (Barbell)
3
-
3
Pinwheel Curl
2
-
4
Standing Shoulder Press (Dumbbell)
2
-
5
Tricep Kickback
2
-
6
Push Up
2
-
7
Bicep Curl (Dumbbell)
3
-
8
Shrug (Dumbbell)
2
-
9
Lateral Raise (Dumbbell)
3
-
10
Wrist Curls
2
-
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Barbell)
4 Sets
8-12 Reps
@8
2
Standing Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Tricep Kickback
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Push Up
1 Set
-
Day 2
1
Run
1 Set
5 mins
-
2
Squat (Bodyweight)
3 Sets
30 Reps
-
3
Straight Leg Calf Raise
3 Sets
15 Reps
-
4
Wall Sit
1 Set
1-5 mins
-
5
Side Bend (Dumbbell)
2 Sets
20 Reps
-
6
Plank
1 Set
AMRAP
-
Day 3
1
Hammer Curl
3 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Pinwheel Curl
2 Sets
-
4
Standing Shoulder Press (Dumbbell)
2 Sets
-
5
Tricep Kickback
2 Sets
-
6
Push Up
2 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
8
Shrug (Dumbbell)
2 Sets
-
9
Lateral Raise (Dumbbell)
3 Sets
-
10
Wrist Curls
2 Sets
-