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Muscle Building

by Emily H.

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
    Jun 10, 2025 04:32
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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
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
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
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
-