Tanya's Weight Training Program
5 day dumbbell weight training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Chest Fly (Dumbbell) | 3 | 12 reps |
| 4 | Push Up | 1 | 20 reps |
| 5 | Squeeze press | 3 | 10 reps |
| 6 | Arnold Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Upright Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Rear Delt Fly (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 9 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 10 | Front Raise | 1 | 12 reps |
| 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Kickback | 3 | 12 reps |
| 2 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 3 | Tricep Dip (Bodyweight) | 1 | 15 reps |
| 4 | Stiff Leg Deadlift (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Squat (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Lunge (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Hip Thrust (Dumbbell) | 3 | 10 reps |
| 8 | Step-Up (Weighted) | 3 | 12 reps |
| 9 | Standing Calf Raise | 1 | 12 reps |
| 2 | 10 reps | ||
| 10 | Abs Crunch (Bodyweight) | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Renegade Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Pullover (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 4 | Standing dumbbell row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 6 | Reverse Bicep Curl (Dumbbell) | 3 | 10 reps |
| 7 | Zottman curl | 3 | 10 reps |
| 8 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Reverse Lunge (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Kettlebell Swing | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Lateral Lunge | 3 | 10 reps |
| 5 | Abs Crunch (Bodyweight) | 1 | 20 reps |
| 6 | Side Bend (Dumbbell) | 3 | 10 reps |
| 7 | Ab Wheel | 1 | 15 reps |
| 8 | Lying Leg Raise | 1 | 20 reps |
| 9 | Plank | 1 | 1 min |
| 10 | Side Plank | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Farmer's Walk (Weighted) | 3 | 2 min |
| 2 | Single leg deadlift with row | 3 | 10 reps |
| 3 | Dumbbell clean and press | 3 | 10 reps |
| 4 | Good Morning | 3 | 10 reps |
| 5 | Side plank with dumbbell rotation | 3 | 8 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Tanya's Weight Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
Tanya's Weight Training Program is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tanya's Weight Training Program 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
