Kid Goku

by AmuroRay13

1 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
Jun 02, 2025 12:38

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.

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

Day 1

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

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

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

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

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

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

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

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 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

-