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Beginner Body Recomp

by Gina C.

Program Description

Beginner/Novice program with dumbbells only and less than 45 minutes per workout. Focus on body recomp with progressive overload.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 31, 2025 12:01
  • Last Edited
    Jun 01, 2025 11:44

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.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Good Morning
3
10-12 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Good Morning
3
10-12 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Good Morning
3
10-12 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Good Morning
3
10-12 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
10-12 reps
-
2
Overhead Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Sumo Squat
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Sumo Squat
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Sumo Squat
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Sumo Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Lying Reverse Fly
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Renegade Row
2
8-10 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Lying Reverse Fly
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Renegade Row
2
8-10 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Lying Reverse Fly
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Renegade Row
2
8-10 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Lying Reverse Fly
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-12 reps
-
4
Renegade Row
2
8-10 reps
-
5
Weighted Suitcase Crunch
2
10 reps
-
6
Dead Bug
2
10 reps
-
7
Weighted Toe Touch
2
10 reps
-
8
Russian Twist (Dumbbell)
2
10 reps
-
9
Plank Pull-Through
2
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
-
3
Step-Up (Weighted)
3 Sets
8-10 Reps
-
4
Good Morning
3 Sets
10-12 Reps
-
5
Weighted Suitcase Crunch
2 Sets
10 Reps
-
6
Dead Bug
2 Sets
10 Reps
-
7
Weighted Toe Touch
2 Sets
10 Reps
-
8
Russian Twist (Dumbbell)
2 Sets
10 Reps
-
9
Plank Pull-Through
2 Sets
10 Reps
-
Day 2
1
Chest Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Sumo Squat
2 Sets
10-12 Reps
-
Day 4
1
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
-
2
Lying Reverse Fly
3 Sets
12-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
Renegade Row
2 Sets
8-10 Reps
-
5
Weighted Suitcase Crunch
2 Sets
10 Reps
-
6
Dead Bug
2 Sets
10 Reps
-
7
Weighted Toe Touch
2 Sets
10 Reps
-
8
Russian Twist (Dumbbell)
2 Sets
10 Reps
-
9
Plank Pull-Through
2 Sets
10 Reps
-