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2 Day True Dumbbell Only Beginners
BeginnerFree

2 Day True Dumbbell Only Beginners

Beginner's strength training to start building habits. Dumbbell only - no bench required.

George Tranter
George Tranter· Jan 2025
15athletes running this program
iOS & Android

Overview

Length
8 weeks
Days / week
2 days
Level
Beginner
Goal
Women's
Equipment
Dumbbell Only
Session length
60 min
This program is designed to help beginners build habits with basic movements that only require dumbbells. Start with a low weight to get used to the movements, and start at the low end of the rep range e.g. if the range is 3 sets of 8-12 reps, start with 3 sets of 8 reps. Aim to increase reps each week. This is a goal, don't worry if you can't quite do it one week, but really push yourself! Once you've reached the top end of a rep range (e.g. you can do 12 reps in 3 sets of a 3 set 8-12 rep exercise) then increase the weight slightly and start again at (in the prior example) 3 sets of 8 reps. Aim for 30 seconds rest between sets, and a minute rest between different exercises.

Who it's for

Beginners new to structured strength training
Athletes focused on women's
Athletes who can train 2 days per week
Athletes with access to a set of dumbbells

Muscle engagement

Front
Back
Quadriceps
13.4%
Glutes
10.5%
Upper Back
10.3%
Abs
9.5%
Triceps
9.4%
Biceps
9.2%
Hamstrings
7.6%
Front Delts
5.7%
Chest
4.8%
Middle Delts
4.8%
Calves
4.8%
Lats
3.8%
Adductors
2.9%
Lower Back
1.9%
Forearms
1.5%
Week 1 Workouts
#ExerciseSetsReps
1Floor Press (Dumbbell)28–12 reps
2Bicep Curl (Dumbbell)210–15 reps
3Standing Shoulder Press (Dumbbell)28–10 reps
4Bent Over Row (Dumbbell)28–12 reps
5Hammer Curl210–15 reps
6Tricep Kickback28–12 reps
7Shrug (Dumbbell)212–15 reps
#ExerciseSetsReps
1Squat (Dumbbell)28–10 reps
2Deadlift (Dumbbell)28–10 reps
3Lunge (Dumbbell)28–10 reps
4Standing Calf Raise215–20 reps
5Abs Crunch (Weighted)315–20 reps
6Plank320 sec

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 2 Day True Dumbbell Only Beginners is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

2 Day True Dumbbell Only Beginners is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

2 Day True Dumbbell Only Beginners is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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