Beginner–IntermediateFree

At Home weekly workout guide for beginners.

Transform your strength from home with a week of powerbuilding workouts designed for women—no gym needed, just your determination!

Dr. Muhammed K.· Apr 2026

1athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

7 days

Level

Beginner, Intermediate

Goal

Women's, Athletics, Bodyweight Fitness, Strength

Equipment

Dumbbell Only

Session length

60 min

Transform your training routine with this comprehensive 7-day At Home Weekly Workout Guide for Powerbuilding. Designed for beginners, this program focuses on building strength and muscle through a mix of bodyweight and dumbbell exercises, targeting all major muscle groups. Each session lasts approximately 60 minutes, ensuring you maximize your time while developing athleticism and power. With clear video demonstrations and a structured approach, you'll gain confidence and see results right from the comfort of your home. Get ready to elevate your fitness journey!

Who it's for

Beginners new to structured strength training

Athletes focused on maximal strength

Athletes who can train 7 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Glutes

11.5%

Abs

10.9%

Hamstrings

10.4%

Upper Back

9.5%

Triceps

8.3%

Front Delts

7.6%

Quadriceps

6.9%

Lower Back

6.9%

Middle Delts

4.8%

Chest

4.6%

Biceps

4.4%

Lats

4.2%

Rear Delts

2.3%

Other

1.8%

Forearms

1.6%

Adductors

1.4%

Calves

1.4%

Stretching

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Floor Press (Dumbbell)	2	8 reps	@8
		1	12 reps	@9.5
2	Push Up (Knees)	1	8 reps	@8
		1	10 reps	@10
3	Standing Shoulder Press (Dumbbell)	2	8 reps	@8
		1	12 reps	@10
4	Lateral Raise (Dumbbell)	2	10 reps	@8
		1	15 reps	@10
5	Overhead Tricep Extension (Dumbbell)	2	10 reps	@8
		1	12 reps	@9
6	Dips Between Chairs	1	8 reps	@8
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Goblet Squat	2	8 reps	@8
		1	10 reps	@9
2	Romanian Deadlift (Dumbbell)	2	10 reps	@8
		1	12 reps	@10
3	Hip Thrust (Dumbbell)	2	10 reps	@7
		1	15 reps	@9
4	Standing Calf Raise	2	15 reps	@7
		1	20 reps	@10
5	Hamstring Curl	2	15 reps	@8
		1	20 reps	@9.5
6	Step-Up (Weighted)	2	10 reps	@8
		1	12 reps	@9

#	Exercise	Sets	Reps	Load
1	Push Up (Knees)	1	6 reps	@8
		1	8 reps	@10
2	Lateral Raise (Dumbbell)	2	8 reps	@8
		1	10 reps	@8
3	Floor Chest Fly (Dumbbell)	2	8 reps	—
		1	10 reps	—
4	Bicycle Crunch	1	20 reps	—
		1	25 reps	—
5	Tricep Kickback	2	15 reps	@8
		1	15 reps	@9
6	Plank	1	1 min	—

#	Exercise	Sets	Reps	Load
1	Superman	2	6 reps	—
		1	8 reps	—
2	Dumbbell Row	2	10 reps	@8
		1	12 reps	@10
3	Shrug (Dumbbell)	2	8 reps	@8
		1	10 reps	@10
4	Bicep Curl (Dumbbell)	2	12 reps	@8
		1	15 reps	@10
5	Russian Twist (Dumbbell)	2	20 reps	—
		1	30 reps	—
6	Lying Leg Raise	2	10 reps	—
		1	15 reps	—

#	Exercise	Sets	Reps	Load
1	Rear Delt Fly (Dumbbell)	2	12 reps	@7
2	Bent Over Row (Dumbbell)	2	10 reps	@7
		1	15 reps	@9
3	Hammer Curl (Dumbbell)	2	12 reps	@8
4	Shrug (Dumbbell)	2	10 reps	@8
		1	12 reps	@9
5	Dumbbell Row	2	10 reps	@8
		1	12 reps	@9
6	Good Morning (Bodyweight)	2	15 reps	—

#	Exercise	Sets	Reps	Load
1	Goblet Squat	2	8 reps	@8
		1	10 reps	@9
2	Romanian Deadlift (Dumbbell)	2	10 reps	@8
		1	12 reps	@10
3	Hip Thrust (Dumbbell)	2	10 reps	@7
		1	15 reps	@9
4	Hamstring Curl	2	15 reps	@8
		1	20 reps	@9.5
5	Abs Crunch (Bodyweight)	2	6 reps	@6
6	Side Bend (Dumbbell)	2	8 reps	@6

#	Exercise	Sets	Reps
1	Cat Cow Stretch	1	20 reps
2	World's Greatest Stretch	1	10 reps
3	Couch Stretch with Reachovers	1	30 sec
4	Hamstring Stretch with Rotation	1	15 reps
5	Elevated Pigeon Stretch	1	30 sec
6	Supine Spinal Twist Stretch	1	1 min
7	Thoracic Extension Stretch	1	15 reps

Common questions

Yes, At Home weekly workout guide for beginners. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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.

At Home weekly workout guide for beginners. is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

At Home weekly workout guide for beginners. 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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