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 EditedJul 06, 2025 05:11
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!
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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
-