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BoostcampPNG

FULL BODY DUMBELL

by Santiago T.
11 athletes joined

Program Description

Full body 3 days only dumbell train at home

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2024 12:46
  • Last Edited
    Jul 02, 2024 04:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Middle Delts
11.1%
Quadriceps
10.2%
Biceps
9.6%
Chest
8.4%
Upper Back
7.7%
Lats
7.7%
Triceps
7.5%
Hamstrings
6.6%
Glutes
6.2%
Calves
4.4%
Abs
4%
Forearms
1.8%
Rear Delts
1.2%
Lower Back
0.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Skull Crusher
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Floor Press (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Upright Row (Dumbbell)
4
10 reps
-
8
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Single Leg Deadlift
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Floor Press (Dumbbell)
3 Sets
10 Reps
-
5
Pullover (Dumbbell)
4 Sets
10 Reps
-
6
Seated Dumbbell Curl
3 Sets
10 Reps
-
7
Upright Row (Dumbbell)
4 Sets
10 Reps
-
8
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-