Program Description
Unlock your potential with this 4-week Improved Strength Training program, designed for those ready to elevate their lifting game. Committing to six days a week, you'll engage in a structured regimen that focuses on compound movements and progressive overload to maximize your strength gains. Each session is crafted to challenge your muscles and enhance your overall power, ensuring you see tangible results by the end of the month. Get ready to push your limits and build the strength you’ve always wanted!
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2026 10:36
- Last EditedFeb 17, 2026 11:17
Muscle Engagement
Front
Back
MuscleSet
Abs
12.4%
Triceps
11.5%
Biceps
9.2%
Glutes
8.4%
Quadriceps
8.4%
Upper Back
8%
Hamstrings
7.4%
Lats
6.9%
Front Delts
5.7%
Middle Delts
5.7%
Chest
3.4%
Forearms
3.4%
Lower Back
3.2%
Calves
2%
Stretching
2%
Rear Delts
1.1%
Adductors
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4A
Lateral Raise (Dumbbell)
3
-
4B
Overhead Tricep Extension (Dumbbell)
3
-
5A
Skull Crusher (Dumbbell)
3
-
5B
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Single Arm Row (Dumbbell)
3
-
2B
Chest Supported Row (Dumbbell)
3
-
3A
Pullover (Dumbbell)
3
-
3B
Shrug (Dumbbell)
3
-
4A
Incline Curl (Dumbbell)
3
-
4B
Hammer Curl (Dumbbell)
3
-
5
Grips Strength
3
-
6
21s (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2A
Goblet Squat
3
-
2B
Hip Thrust (Dumbbell)
3
-
3A
Standing Calf Raise
3
-
3B
Russian Twist (Dumbbell)
3
-
4A
Plank
3
-
4B
Dead Bug
3
-
4C
Bird Dog
3
-
5
Wall Sit
3
-
Week 1
1 / 5 Weeks
Day 1
1
Dumbell Bench Press3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Seated Shoulder Press (Dumbbell)3 Sets
-
4A
Lateral Raise (Dumbbell)3 Sets
-
4B
Overhead Tricep Extension (Dumbbell)3 Sets
-
5A
Skull Crusher (Dumbbell)3 Sets
-
5B
Tricep Kickback1 Set
1 Set
1 Set
-
-
-
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
-
2A
Single Arm Row (Dumbbell)3 Sets
-
2B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
-
-
-
3A
Pullover (Dumbbell)3 Sets
-
3B
Shrug (Dumbbell)3 Sets
-
4A
Incline Curl (Dumbbell)3 Sets
-
4B
Hammer Curl (Dumbbell)3 Sets
-
5
Grips Strength3 Sets
-
6
21s (EZ Bar)3 Sets
-
Day 3
1
Romanian Deadlift (Dumbbell)3 Sets
-
2A
Goblet Squat3 Sets
-
2B
Hip Thrust (Dumbbell)3 Sets
-
3A
Standing Calf Raise3 Sets
-
3B
Russian Twist (Dumbbell)3 Sets
-
4A
Plank3 Sets
-
4B
Dead Bug3 Sets
-
4C
Bird Dog3 Sets
-
5
Wall Sit3 Sets
-
Day 4
1
Dumbell Bench Press3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Seated Shoulder Press (Dumbbell)3 Sets
-
4A
Lateral Raise (Dumbbell)3 Sets
-
4B
Overhead Tricep Extension (Dumbbell)3 Sets
-
5A
Skull Crusher (Dumbbell)3 Sets
-
5B
Tricep Kickback1 Set
1 Set
1 Set
-
-
-
Day 5
1
Romanian Deadlift (Dumbbell)3 Sets
-
2A
Single Arm Row (Dumbbell)3 Sets
-
2B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
-
-
-
3A
Pullover (Dumbbell)3 Sets
-
3B
Shrug (Dumbbell)3 Sets
-
4A
Incline Curl (Dumbbell)3 Sets
-
4B
Hammer Curl (Dumbbell)3 Sets
-
5
Grips Strength3 Sets
-
6
21s (EZ Bar)3 Sets
-
Day 6
1
Romanian Deadlift (Dumbbell)3 Sets
-
2A
Goblet Squat3 Sets
-
2B
Hip Thrust (Dumbbell)3 Sets
-
3A
Standing Calf Raise3 Sets
-
3B
Russian Twist (Dumbbell)3 Sets
-
4A
Plank3 Sets
-
4B
Dead Bug3 Sets
-
4C
Bird Dog3 Sets
-
5
Wall Sit3 Sets
-