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Full Body Just Dumbbells

by Joseph Enoch
4 athletes joined

Program Description

Build muscle and lose weight

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2024 09:41
  • Last Edited
    Jun 18, 2025 07:58

Summary

Transform your fitness routine with the **Full Body Just Dumbbells** program! Over the course of two weeks, you'll engage in a dynamic three-day-a-week regimen that targets all major muscle groups using just dumbbells and bodyweight exercises. Each session is designed to build strength and endurance, featuring movements like Goblet Squats, Push-Ups, and Deadlifts. Perfect for at-home workouts, this program is tailored for all fitness levels, ensuring you achieve your goals while maximizing your time and effort. Get ready to sculpt your body and boost your confidence!
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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
Push Up (Incline)
3
10 reps
RPE 10
2
Push Up
1
2
12 reps
12 reps
RPE 10
RPE 8
3
Pike Push Up
3
8 reps
RPE 9.5
4
Decline Push Up
3
8 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 8
6
Diamond push Up
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 10
2
Push Up
1
2
12 reps
12 reps
RPE 10
RPE 8
3
Pike Push Up
3
8 reps
RPE 9.5
4
Decline Push Up
3
8 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 8
6
Diamond push Up
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6 reps
RPE 10
2
Lunge (Dumbbell)
3
10 reps
RPE 10
3
Deadlift (Dumbbell)
3
12 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Front Squat (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
RPE 10
2
Push Up
1
2
12 reps
12 reps
RPE 10
RPE 8
3
Pike Push Up
3
8 reps
RPE 9.5
4
Decline Push Up
3
8 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 8
6
Diamond push Up
3
8 reps
RPE 10
Day 3
No exercises added to this day
Week 1
1 / 2 Weeks
Day 1
1
Push Up (Incline)
3 Sets
10 Reps
@10
2
Push Up
1 Set
2 Sets
12 Reps
12 Reps
@10
@8
3
Pike Push Up
3 Sets
8 Reps
@9.5
4
Decline Push Up
3 Sets
8 Reps
@10
5
Hammer Curl
3 Sets
12 Reps
@8
6
Diamond push Up
3 Sets
8 Reps
@10
Day 2
1
Goblet Squat
3 Sets
6 Reps
@10
2
Lunge (Dumbbell)
3 Sets
10 Reps
@10
3
Deadlift (Dumbbell)
3 Sets
12 Reps
@10
4
Squat (Bodyweight)
3 Sets
10 Reps
@10
5
Front Squat (Dumbbell)
3 Sets
10 Reps
@10
Day 3
No exercises added to this day