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Back to Love

by Whitnei H.

Program Description

**Back to Love** is a comprehensive 4-week program designed to help you reconnect with your fitness goals through a balanced mix of upper and lower body workouts. With 16 training sessions, you'll engage in a variety of dumbbell exercises, including Bicep Curls, Goblet Squats, and Romanian Deadlifts, targeting multiple muscle groups for optimal strength and endurance. Each session is structured to keep you motivated and challenged, ensuring you build a solid foundation while enjoying the journey back to fitness. Get ready to fall in love with your workouts again!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 17, 2026 02:21
  • Last Edited
    Jan 17, 2026 02:43
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Triceps
11.5%
Quadriceps
11.5%
Hamstrings
11.5%
Front Delts
7.7%
Upper Back
7.7%
Biceps
5.8%
Abs
5.8%
Chest
3.8%
Lats
3.8%
Middle Delts
3.8%
Adductors
3.8%
Lower Back
3.8%
Calves
3.8%
Forearms
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Floor Press (Dumbbell)
2
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Standing Shoulder Press (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Standing Calf Raise
2
10 reps
-
5
Hip Thrust (Dumbbell)
2
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2
Floor Press (Dumbbell)
2 Sets
10 Reps
-
3
Dumbbell Row
2 Sets
10 Reps
-
4
Tricep Kickback
2 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Goblet Squat
2 Sets
10 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
4
Standing Calf Raise
2 Sets
10 Reps
-
5
Hip Thrust (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2
Floor Press (Dumbbell)
2 Sets
10 Reps
-
3
Dumbbell Row
2 Sets
10 Reps
-
4
Tricep Kickback
2 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
Day 4
1
Goblet Squat
2 Sets
10 Reps
-
2
Lunge (Dumbbell)
2 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
4
Standing Calf Raise
2 Sets
10 Reps
-
5
Hip Thrust (Dumbbell)
2 Sets
10 Reps
-