BeginnerFree

Busy Beginner

8-Week program for busy beginners using only Dumbbells and an adjustable bench. 2 days a week with floating schedule to accommodate an unpredictable schedule.

Muscle Deficient V.· Jan 2025

6athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

2 days

Level

Beginner

Goal

Women's

Equipment

Dumbbell Only

Session length

40 min

This is a 2-day a week program that is meant to do the minimum for major muscle groups while still expecting decent gains. It targets 4 sets a week per muscle group across two sessions per week. The days that the sessions are done are "floating" which means they can occur any two days of the week, depending on your schedule for the week. All of the weighted exercises use dumbbells by default, but feel free to switch to a barbell version of the exercise if you prefer and have the equipment available. You will also need an adjustable bench. All sets are performed in the 5-10 rep range with an RPE of 2, and you can use double progression. In practice, this means that you should pick a weight for each exercise where you can get at least 5 reps. Then perform as many reps as you can until you feel like you are 2 reps away from failure. If this ends up being more than 10 reps, that's okay. It will just act as a signal for progression. Here is how the double progression will work. If you get less than 10 reps on a set, then just use the same weight for that exercise in the next session and try to get more reps. Repeat this until you hit 10 reps for that exercise at that weight while still leaving yourself about 2 reps away from actual failure. When you hit that point, then increase the weight for the next session (ideally by 5 lbs, but do whatever smallest increment your dumbbells allow) and start the progression over at that new weight. Example: Session 1 - DB Romanian Deadlift Completed Set 1: 55 lbs x 8 reps @ 8 RPE, Set 2: 55 lbs x 7 reps @ 8 RPE Goal Outcome: Do not increase weight, just try to get closer to 10 reps next session Session 2 - DB Romanian Deadlift Completed Set 1: 55 lbs x 10 reps @ 8 RPE, Set 2: 55 lbs x 10 reps @ 8 RPE Goal Outcome: Sets fully successful, increase weight next session to 60 lbs This is certainly not a "best" program or an optimal program for maximum gains due to the low overall set volume, but it's a program that should be easy to complete every week on a busy schedule and still get you effective work.

Who it's for

Beginners new to structured strength training

Athletes focused on women's

Athletes who can train 2 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Quadriceps

14.8%

Glutes

12.3%

Hamstrings

12.3%

Triceps

9.9%

Front Delts

7.4%

Abs

7.4%

Chest

4.9%

Upper Back

4.9%

Lats

4.9%

Biceps

4.9%

Middle Delts

4.9%

Forearms

3.7%

Adductors

2.5%

Lower Back

2.5%

Rear Delts

2.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	10 reps	@8
2	Single Arm Row (Dumbbell)	2	10 reps	@8
3	Walking Lunge (Dumbbell)	2	10 reps	@8
4	Split Squat (Dumbbell)	2	10 reps	@8
5	Romanian Deadlift (Dumbbell)	2	10 reps	@8
6	Incline Curl (Dumbbell)	2	10 reps	@8
7	Skull Crusher (Dumbbell)	2	10 reps	@8
8	Lateral Raise (Dumbbell)	2	10 reps	@8
9	Calf Raise On Stair	2	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	2	10 reps	@8
2	Single Arm Row (Dumbbell)	2	10 reps	@8
3	Walking Lunge (Dumbbell)	2	10 reps	@8
4	Split Squat (Dumbbell)	2	10 reps	@8
5	Romanian Deadlift (Dumbbell)	2	10 reps	@8
6	Hammer Curl	2	10 reps	@8
7	Skull Crusher (Dumbbell)	2	10 reps	@8
8	Lateral Raise (Dumbbell)	2	10 reps	@8
9	Calf Raise On Stair	2	10 reps	@8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Busy Beginner is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Busy Beginner is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Busy Beginner is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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