Program Description
Full body Glute focussed lower body
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMay 09, 2024 10:03
- Last EditedSep 06, 2025 05:45
Summary
Transform your fitness journey with this comprehensive 12-week Full Body Workout program, designed for four days a week of effective training. Each session combines strength-building exercises using just dumbbells, targeting all major muscle groups while incorporating cardio for enhanced endurance. With a focus on proper form and progressive overload, you’ll build muscle, boost metabolism, and improve overall fitness. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.8%
Hamstrings
13.2%
Quadriceps
13.1%
Middle Delts
10.4%
Triceps
9%
Front Delts
8.3%
Biceps
7.6%
Lower Back
5.6%
Abs
5.6%
Upper Back
3.5%
Adductors
2.1%
Forearms
1.4%
Other
0.8%
Rear Delts
0.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
7
Upright Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Goblet Squat
4
6 reps
-
3
Lateral Raise (Dumbbell)
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Tricep Extension (Dumbbell)
4
6 reps
-
6
Romanian Deadlift (Dumbbell)
4
6 reps
-
7
Upright Row (Dumbbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Rear Foot Elevated Split Squat
3
10 reps
-
3
Single Arm Overhead Tricep Extension
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Deadlift (Dumbbell)
3
10 reps
-
7
Reverse Lunge (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Rear Foot Elevated Split Squat
4
6 reps
-
3
Single Arm Overhead Tricep Extension
4
6 reps
-
4
Hip Thrust (Dumbbell)
4
12 reps
-
5
Standing Shoulder Press (Dumbbell)
4
6 reps
-
6
Deadlift (Dumbbell)
4
6 reps
-
7
Reverse Lunge (Dumbbell)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio1 Set
30 mins
-
Day 3
1
Cardio1 Set
40 mins
-
Day 2
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
2
Goblet Squat3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4
Hip Thrust (Dumbbell)4 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)3 Sets
10 Reps
-
6
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
7
Upright Row (Dumbbell)3 Sets
10 Reps
-
Day 4
1
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
2
Rear Foot Elevated Split Squat3 Sets
10 Reps
-
3
Single Arm Overhead Tricep Extension3 Sets
10 Reps
-
4
Hip Thrust (Dumbbell)4 Sets
12 Reps
-
5
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
-
6
Deadlift (Dumbbell)3 Sets
10 Reps
-
7
Reverse Lunge (Dumbbell)3 Sets
10 Reps
-