logo
BoostcampPNG

Beginning Gym Path

by Anton Razumov

Program Description

Back to the gym afterwards

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 13, 2024 12:47
  • Last Edited
    May 18, 2025 02:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.9%
Quadriceps
12.9%
Middle Delts
12.5%
Glutes
10%
Triceps
8.6%
Other
7.1%
Chest
7.1%
Lower Back
7.1%
Hamstrings
7.1%
Biceps
6.4%
Upper Back
3.2%
Abs
2.9%
Forearms
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2
Floor Press (Dumbbell)
4
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
8 reps
RPE 8
4
Front Squat (Dumbbell)
4
8 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 8
2
Upright Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Stretching
1
5 mins
RPE 8
Week 1
1 / 2 Weeks
Day 3
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 6
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8