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Kid Goku

by AmuroRay13
2 athletes joined

Program Description

Repeatable easy beginner program.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2025 02:57
  • Last Edited
    Jul 17, 2025 07:05

Summary

Unleash your inner warrior with the Kid Goku workout program! Over the course of 4 weeks, you’ll engage in a dynamic blend of bodyweight and dumbbell exercises, designed to build strength and endurance with just two training days each week. Targeting key muscle groups like your back, chest, and legs, this program focuses on compound movements such as chin-ups, push-ups, and goblet squats to maximize your gains. Get ready to transform your physique and elevate your fitness game!
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
3-10 reps
-
2
Push Up
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Dumbbell Bench Pullover
3
8-15 reps
-
5
Goblet Squat
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Hanging Knee Raise
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
3-10 reps
-
2
Push Up
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Dumbbell Bench Pullover
3
8-15 reps
-
5
Goblet Squat
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Hanging Knee Raise
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
3-10 reps
-
2
Push Up
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Dumbbell Bench Pullover
3
8-15 reps
-
5
Goblet Squat
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Hanging Knee Raise
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
3-10 reps
-
2
Push Up
3
8-15 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Dumbbell Bench Pullover
3
8-15 reps
-
5
Goblet Squat
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Hanging Knee Raise
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Rear Delt Row
3
8-15 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
6
Lunge (Dumbbell)
4
10-15 reps
-
7
Bicep Curl (Dumbbell)
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Rear Delt Row
3
8-15 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
6
Lunge (Dumbbell)
4
10-15 reps
-
7
Bicep Curl (Dumbbell)
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Rear Delt Row
3
8-15 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
6
Lunge (Dumbbell)
4
10-15 reps
-
7
Bicep Curl (Dumbbell)
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
-
2
Overhead Press (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Rear Delt Row
3
8-15 reps
-
5
Skull Crusher (Dumbbell)
3
8-10 reps
-
6
Lunge (Dumbbell)
4
10-15 reps
-
7
Bicep Curl (Dumbbell)
5
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Bodyweight)
3 Sets
3-10 Reps
-
2
Push Up
3 Sets
8-15 Reps
-
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Dumbbell Bench Pullover
3 Sets
8-15 Reps
-
5
Goblet Squat
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Hanging Knee Raise
5 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Rear Delt Row
3 Sets
8-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
-
6
Lunge (Dumbbell)
4 Sets
10-15 Reps
-
7
Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
-