4 Day dumbbell training
Getting into it.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Floor Press (Dumbbell) | 3 | 8–15 reps | @8.5 |
| 2 | Reverse Grip Bench Press (dumbbell) | 3 | 8–15 reps | @8.5 |
| 3 | Pec Fly (Dumbbell) | 3 | 8–15 reps | @8.5 |
| 4 | Bench Press (Close Grip) | 3 | 8–12 reps | @8.5 |
| 5 | Skull Crusher | 3 | 8–12 reps | @8.5 |
| 6 | Overhead Extension (Dumbbell) | 3 | 8–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 3 | 2–8 reps | @8.5 |
| 2 | Bent Over Row (Dumbbell) | 3 | 8–15 reps | @8.5 |
| 3 | Dumbbell Bench Pullover | 3 | 10–20 reps | @9 |
| 4 | Pinwheel Curl | 3 | 8–12 reps | @8.5 |
| 5 | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 6 | Hammer Curl | 3 | 8–12 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Goblet Squat | 4 | 8–15 reps | @8.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–15 reps | @8.5 |
| 3 | Hip Thrust (Dumbbell) | 4 | 8–15 reps | @8.5 |
| 4 | Lunge (Dumbbell) | 3 | 8–15 reps | @8.5 |
| 5 | Romanian Deadlift (Dumbbell) | 4 | 8–15 reps | @8.5 |
| 6 | Standing Calf Raise | 4 | 10–20 reps | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 4 | 8–15 reps | @8.5 |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 3 | Rear Delt Row | 3 | 8–12 reps | @8.5 |
| 4 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 5 | Shrug (Dumbbell) | 3 | 15–20 reps | @8.5 |
| 6 | One Arm Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 Day dumbbell training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. 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.
4 Day dumbbell training is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 Day dumbbell training 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
