Bigran DB at home program

by Randy

Program Description

Transform your home workouts with the Bigran DB at Home Program! Over the next 8 weeks, you'll engage in a comprehensive training regimen that combines strength and hypertrophy, focusing on key muscle groups each session. With 32 workouts designed to fit into your schedule, each session lasts about 40 minutes and requires only dumbbells, making it accessible for all fitness levels—whether you're a novice or an advanced lifter. Get ready to build muscle, enhance your strength, and achieve your fitness goals from the comfort of your home!

Program Overview

Level
Intermediate, Advanced, Novice
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Dec 14, 2025 07:19
Last Edited
Dec 14, 2025 09:32

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Glutes

16.7%

Hamstrings

14.6%

Quadriceps

12.5%

Abs

11.5%

Upper Back

8.3%

Biceps

6.3%

Triceps

6.3%

Lower Back

5.2%

Lats

4.2%

Rear Delts

4.2%

Chest

4.2%

Front Delts

3.1%

Forearms

Adductors

Middle Delts

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 1

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 2

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 3

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 4

Romanian Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

Day 2

Hip Thrust (Dumbbell)

2 Sets

Dumbbell Row

2 Sets

Bulgarian Split Squat (Dumbbell)

2 Sets

Rear Delt Fly (Dumbbell)

2 Sets

Hammer Curl (Dumbbell)

2 Sets

Day 1

Goblet Squat

2 Sets

Floor Press (Dumbbell)

2 Sets

Romanian Deadlift (Dumbbell)

2 Sets

Overhead Tricep Extension (Dumbbell)

2 Sets

Abs Crunch (Weighted)

2 Sets

Day 3

Single Leg Hip Thrust

2 Sets

Floor Chest Fly (Dumbbell)

2 Sets

Sissy Squat (Weighted)

2 Sets

Overhead Extension (Dumbbell)

2 Sets

Lying Leg Raise

2 Sets

Day 4

Romanian Deadlift (Dumbbell)

2 Sets

Bent Over Row (Dumbbell)

2 Sets

Split Squat (Dumbbell)

2 Sets

Rear Delt Row

2 Sets

Alternating Dumbbell Curl

2 Sets