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BoostcampPNG

FULL BODY DUMBELL

by Santiago T.
16 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
    Oct 11, 2024 12:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Santiago T.Age 52, Man
3 months 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.