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FULL BODY DUMBELL
by Santiago T.
1 athletes joined
4.0
(1 rating)
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 27, 2024 02:45
Last Edited
Jul 05, 2024 02:45
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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
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
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
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
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
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
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
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
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
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
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
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Santiago T.Age 52, Man
12 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great, works fine, on leg extension and leg Curl, monkey feet is needed, bands work just fine too. Very happy with full body dumbell 3 times a week.