logo
BoostcampPNG

GROUND ZERO GAINS

by Kevin.homegymgains

Program Description

The Purpose of Ground Zero Gains: This program is designed to help beginners and novices build muscle as efficiently as possible without wasting years spinning their wheels. It's what I wish I knew when I first started—no fluff, no overcomplicated BS, just a proven 3-day full body system that focuses on what actually matters: Simplicity - Easy to understand and follow, even with zero experience Overload Potential - Progressive improvement built into every session so you're always getting stronger Accessibility - Minimal equipment needed. If you've got dumbbells and a bench, you can get jacked This isn't about fancy exercises or Instagram workouts. It's about building a foundation that actually works for people with limited space, limited time, and real-life constraints. Whether you're starting from scratch or helping a friend get their first gains, this is the blueprint.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 13, 2025 04:50
  • Last Edited
    Nov 13, 2025 04:59
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.8%
Triceps
10.2%
Biceps
10.2%
Quadriceps
9.8%
Glutes
9.4%
Lats
8.7%
Front Delts
7.9%
Hamstrings
7.9%
Abs
7.1%
Upper Back
5.9%
Lower Back
3.1%
Forearms
2.4%
Chest
2.4%
Rear Delts
1.6%
Adductors
1.6%
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Db Bench Press
2
10-12 reps
RPE 8-10
2
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9-10
4
One Arm Preacher Curl (Incline BenchI)
2
10-12 reps
RPE 8-10
5
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
6
Step-Up (Weighted)
2
10-20 reps
RPE 9-10
7
Neck Work
1
5 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline DB Press (60deg)
2
10-12 reps
RPE 9-10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 9-10
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 8-9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 9-10
6
Abs Crunch (Weighted)
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
30 Degree Incline Db Press
2
10-12 reps
RPE 9-10
2
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 9-10
6
Lying Leg Raise
1
10-20 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1
Feet Up Db Bench Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-10
@8-10
2
Bent Over Row (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
One Arm Preacher Curl (Incline BenchI)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-10
@8-10
5
Lying Side Lateral Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
6
Step-Up (Weighted)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9-10
@9-10
7
Neck Work
1 Set
5 mins
@8-10
Day 2
1
High Incline DB Press (60deg)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
2
Pullover (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
3A
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
3B
Single Arm Overhead Tricep Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
5
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9-10
@9-10
6
Abs Crunch (Weighted)
1 Set
10-20 Reps
@9-10
Day 3
1
30 Degree Incline Db Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
2
Single Arm Row (Dumbbell)
1 Set
10-12 Reps
@8-10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@8-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
10-12 Reps
@9-10
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5B
Skull Crusher (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
6
Lying Leg Raise
1 Set
10-20 Reps
@9-10