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Fight Club Workout

by Roux Ayab
4 athletes joined

Program Description

Beginning

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 05, 2024 09:23
  • Last Edited
    Jun 18, 2025 08:43

Summary

Unleash your inner fighter with the Fight Club Workout, an intense 8-week program designed to build strength and endurance through dynamic movements. Comprising four training days each week, you'll tackle exercises like the Floor Press and Romanian Deadlift, focusing on key muscle groups to enhance your overall performance. This program requires only dumbbells, making it accessible for any fitness level. Get ready to sweat, challenge yourself, and transform your body!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Jump Rope
3
1
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Single Leg Romanian Deadlift
3
1
8 reps
-
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Jump Rope
3 Sets
1 Set
1 mins
-
-
Day 2
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
1 Set
8 Reps
-
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Floor Press (Dumbbell)
3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Jump Rope
3 Sets
1 Set
1 mins
-
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
1 Set
8 Reps
-
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-