THE ROAD WARRIOR DUMBBELL PROTOCOL
Train Anywhere. Grow Everywhere.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Floor Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Dumbbell Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Standing Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Romanian Deadlift (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Overhead Tricep Extension (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Thruster Dumbbell | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Reverse Lunge (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Renegade Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Single Arm Push Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Stiff Leg Deadlift (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Chest Supported Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Suitcase Squat | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Standing Chest Fly (DB Front Squeeze) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Bent Over Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Hip Hinge | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Concentration Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Overhead Tricep Extension (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dumbbell Squat To High Pull | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Plank | 3 | 1 min |
| 4 | Arnold Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Kettlebell Swing | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Dumbbell Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Push Up | 4 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Squat (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Dumbbell Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Standing Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Hip Thrust (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Skull Crusher (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
Common questions
Yes, THE ROAD WARRIOR DUMBBELL PROTOCOL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
THE ROAD WARRIOR DUMBBELL PROTOCOL is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
THE ROAD WARRIOR DUMBBELL PROTOCOL 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.
Get started
