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Basic

by Tristian B.

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 22, 2025 04:58
  • Last Edited
    Jun 18, 2025 10:58

Summary

Unlock your strength with the Basic program, a focused 6-week journey designed for those ready to build a solid foundation. Committing just 4 days a week, you'll engage in targeted dumbbell exercises like Front Raises, Tricep Kickbacks, and Floor Presses, honing in on your shoulders, arms, and chest. Each session is crafted to progressively challenge your muscles, ensuring you gain strength and confidence with every lift. Get ready to elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Tricep Kickback
2
1
12 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Russian Twist With Kettlebell
3
12 reps
-
6
Upright Row With Kettlebell
1
1
1
20 reps
16 reps
12 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
Day 2
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
Day 3
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-
Day 4
1
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Tricep Kickback
2 Sets
1 Set
12 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Russian Twist With Kettlebell
3 Sets
12 Reps
-
6
Upright Row With Kettlebell
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
-
-
-