Dumbbell Only HIIT Training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Split Squat (Dumbbell) | 1 | 20–30 reps | @8–10 |
| 1 | 20–30 reps | @9–10 | ||
| 1B | Front Squat (Dumbbell) | 2 | 10–20 reps | @10 |
| Superset | ||||
| 2A | Single Leg Deadlift | 1 | 10–20 reps | @8–10 |
| 1 | 10–20 reps | @9–10 | ||
| 2B | Single Leg Hip Thrust | 2 | 10–20 reps | @10 |
| Superset | ||||
| 3A | Bench Press (Dumbbell) | 1 | 10–20 reps | @8–10 |
| 1 | 10–20 reps | @9–10 | ||
| 3B | Dumbbell Row | 1 | 10–20 reps | @8–10 |
| 1 | 10–20 reps | @9–10 | ||
| Superset | ||||
| 4A | Seated Shoulder Press (Dumbbell) | 1 | 8–20 reps | @8–10 |
| 1 | 8–20 reps | @9–10 | ||
| 4B | Pull-Up (Weighted) | 1 | 5–15 reps | @9–10 |
| 1 | 5–15 reps | @10–10 | ||
| Superset | ||||
| 5A | Skull Crusher | 2 | 8–20 reps | @10 |
| 5B | Bicep Curl (Dumbbell) | 2 | 10–30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 1 | 10–20 reps | @8–10 |
| 1 | 10–20 reps | @9–10 | ||
| 1B | Push Up | 2 | AMRAP | @10 |
| Superset | ||||
| 2A | Overhead Press (Dumbbell) | 1 | 6–20 reps | @8–10 |
| 1 | 6–20 reps | @9–10 | ||
| 2B | Dumbbell Bench Pullover | 1 | 10–25 reps | @8–10 |
| 1 | 10–25 reps | @9–10 | ||
| Superset | ||||
| 3A | Sissy Squat | 1 | AMRAP | @8–10 |
| 1 | AMRAP | @9–10 | ||
| 3B | Step-Up (Weighted) | 1 | 10–30 reps | @8–10 |
| 1 | 10–30 reps | @9–10 | ||
| Superset | ||||
| 4A | Inverted Row | 1 | 5–20 reps | @8–10 |
| 1 | 5–20 reps | @9–10 | ||
| 4B | Rear Delt Fly (Dumbbell) | 1 | 10–30 reps | @9–10 |
| 1 | 10–30 reps | @10–10 | ||
| Superset | ||||
| 5A | Concentration Curl | 2 | 8–20 reps | @10 |
| 5B | Overhead Extension (Dumbbell) | 2 | 8–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Weighted) | 1 | 5–20 reps | @9–10 |
| 1 | 5–20 reps | @10–10 | ||
| 1B | Inverted Row | 2 | AMRAP | @10 |
| Superset | ||||
| 2A | Dip (Weighted) | 1 | 6–20 reps | @9–10 |
| 1 | 6–20 reps | @10–10 | ||
| 2B | Single Arm Row (Dumbbell) | 1 | 6–20 reps | @8–10 |
| 1 | 6–20 reps | @9–10 | ||
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 1 | 6–20 reps | @8–10 |
| 1 | 6–20 reps | @9–10 | ||
| 3B | Lateral Raise (Dumbbell) | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Tricep Extension (Dumbbell) | 2 | 10–30 reps | @10 |
| 4B | Reverse Bicep Curl (Dumbbell) | 2 | 10–20 reps | @10 |
| Superset | ||||
| 5A | Chest Fly (Dumbbell) | 2 | 10–20 reps | @10 |
| 5B | Abs Crunch (Weighted) | 2 | AMRAP | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dumbbell Only HIIT Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 40 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.
Dumbbell Only HIIT Training is structured around 3 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dumbbell Only HIIT Training 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
