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Muscle Building

by Emily H.
9 athletes joined

Program Description

For beginner to intermediate lifters without all the fancy equipment. Need dumbbells and a bench, nothing else. Short(er), effective workouts to make the most of your time.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 10, 2025 12:39
  • Last Edited
    Aug 23, 2025 09:56

Summary

Transform your physique with this comprehensive 6-week Muscle Building program, designed for four days of focused training each week. You'll target all major muscle groups with a variety of dumbbell exercises, including Goblet Squats, Bench Presses, and Romanian Deadlifts, ensuring balanced strength development. Each session combines compound movements and isolation exercises to maximize hypertrophy and enhance your overall performance. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Quadriceps
9.4%
Hamstrings
9.3%
Chest
9.3%
Abs
8.7%
Lower Back
7.3%
Biceps
6.9%
Triceps
6.9%
Lats
5.7%
Front Delts
4.8%
Upper Back
4.8%
Adductors
3.6%
Rear Delts
2.4%
Calves
2%
Stretching
2%
Middle Delts
1.6%
Forearms
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Goblet Squat
1
8 reps
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Lunge (Dumbbell)
1
10 reps
-
4
Glute Bridge Hold
1
30 secs
-
5
Calf Raise Sumo
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8 reps
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Lunge (Dumbbell)
1
10 reps
-
4
Glute Bridge Hold
1
30 secs
-
5
Calf Raise Sumo
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8 reps
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Lunge (Dumbbell)
1
10 reps
-
4
Glute Bridge Hold
1
30 secs
-
5
Calf Raise Sumo
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8 reps
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Lunge (Dumbbell)
1
10 reps
-
4
Glute Bridge Hold
1
30 secs
-
5
Calf Raise Sumo
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8 reps
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Lunge (Dumbbell)
1
10 reps
-
4
Glute Bridge Hold
1
30 secs
-
5
Calf Raise Sumo
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
8 reps
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Lunge (Dumbbell)
1
10 reps
-
4
Glute Bridge Hold
1
30 secs
-
5
Calf Raise Sumo
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Chest Fly (Dumbbell)
1
10 reps
-
3
Pullover (Dumbbell)
1
10 reps
-
4
Push Up
1
8 reps
-
5
Tricep Dip (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Chest Fly (Dumbbell)
1
10 reps
-
3
Pullover (Dumbbell)
1
10 reps
-
4
Push Up
1
8 reps
-
5
Tricep Dip (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Chest Fly (Dumbbell)
1
10 reps
-
3
Pullover (Dumbbell)
1
10 reps
-
4
Push Up
1
8 reps
-
5
Tricep Dip (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Chest Fly (Dumbbell)
1
10 reps
-
3
Pullover (Dumbbell)
1
10 reps
-
4
Push Up
1
8 reps
-
5
Tricep Dip (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Chest Fly (Dumbbell)
1
10 reps
-
3
Pullover (Dumbbell)
1
10 reps
-
4
Push Up
1
8 reps
-
5
Tricep Dip (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
10 reps
-
2
Chest Fly (Dumbbell)
1
10 reps
-
3
Pullover (Dumbbell)
1
10 reps
-
4
Push Up
1
8 reps
-
5
Tricep Dip (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
10 reps
-
2
Rear Delt Fly (Dumbbell)
1
10 reps
-
3
Good Morning (Bodyweight)
1
15 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Concentration Curl
1
10 reps
-
7
Dead Bug
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
10 reps
-
2
Rear Delt Fly (Dumbbell)
1
10 reps
-
3
Good Morning (Bodyweight)
1
15 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Concentration Curl
1
10 reps
-
7
Dead Bug
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
10 reps
-
2
Rear Delt Fly (Dumbbell)
1
10 reps
-
3
Good Morning (Bodyweight)
1
15 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Concentration Curl
1
10 reps
-
7
Dead Bug
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
10 reps
-
2
Rear Delt Fly (Dumbbell)
1
10 reps
-
3
Good Morning (Bodyweight)
1
15 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Concentration Curl
1
10 reps
-
7
Dead Bug
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
10 reps
-
2
Rear Delt Fly (Dumbbell)
1
10 reps
-
3
Good Morning (Bodyweight)
1
15 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Concentration Curl
1
10 reps
-
7
Dead Bug
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
10 reps
-
2
Rear Delt Fly (Dumbbell)
1
10 reps
-
3
Good Morning (Bodyweight)
1
15 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Hammer Curl (Dumbbell)
1
10 reps
-
6
Concentration Curl
1
10 reps
-
7
Dead Bug
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
8 reps
-
1C
Push Up (Knees)
1
8 reps
-
1D
Reverse Lunge (Bodyweight)
1
10 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
2A
Wall Sit
1
30 secs
-
2B
Hollow Hold
1
30 secs
-
2C
Side Plank
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
8 reps
-
1C
Push Up (Knees)
1
8 reps
-
1D
Reverse Lunge (Bodyweight)
1
10 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
2A
Wall Sit
1
30 secs
-
2B
Hollow Hold
1
30 secs
-
2C
Side Plank
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
8 reps
-
1C
Push Up (Knees)
1
8 reps
-
1D
Reverse Lunge (Bodyweight)
1
10 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
2A
Wall Sit
1
30 secs
-
2B
Hollow Hold
1
30 secs
-
2C
Side Plank
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
8 reps
-
1C
Push Up (Knees)
1
8 reps
-
1D
Reverse Lunge (Bodyweight)
1
10 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
2A
Wall Sit
1
30 secs
-
2B
Hollow Hold
1
30 secs
-
2C
Side Plank
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
8 reps
-
1C
Push Up (Knees)
1
8 reps
-
1D
Reverse Lunge (Bodyweight)
1
10 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
2A
Wall Sit
1
30 secs
-
2B
Hollow Hold
1
30 secs
-
2C
Side Plank
1
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
8 reps
-
1C
Push Up (Knees)
1
8 reps
-
1D
Reverse Lunge (Bodyweight)
1
10 reps
-
1E
Plank with Shoulder Taps
1
20 reps
-
2A
Wall Sit
1
30 secs
-
2B
Hollow Hold
1
30 secs
-
2C
Side Plank
1
30 secs
-
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Glute Bridge Hold
3 Sets
30 secs
-
5
Calf Raise Sumo
3 Sets
30 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Push Up
3 Sets
8 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
3
Good Morning (Bodyweight)
3 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Concentration Curl
3 Sets
10 Reps
-
7
Dead Bug
3 Sets
10 Reps
-
Day 4
1A
Squat to Press (Dumbbell)
3 Sets
10 Reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3 Sets
8 Reps
-
1C
Push Up (Knees)
3 Sets
8 Reps
-
1D
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
-
1E
Plank with Shoulder Taps
3 Sets
20 Reps
-
2A
Wall Sit
2 Sets
30 secs
-
2B
Hollow Hold
2 Sets
30 secs
-
2C
Side Plank
2 Sets
30 secs
-