Beginner–IntermediateFree

Dumbbell Only, Full Body, 3x Week

Transform your strength with just dumbbells—full body workouts, three times a week, for 18 weeks of real results and unstoppable progress.

Bhavin S.· Mar 2026

iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Beginner, Intermediate

Goal

Women's

Equipment

Dumbbell Only

Session length

60 min

Transform your physique with this comprehensive 18-week program designed exclusively for dumbbell training. Targeting your entire body, this routine is structured for five days a week, ensuring balanced muscle engagement and optimal recovery. Each session is crafted to build strength, enhance endurance, and sculpt your physique, making it perfect for lifters of all levels. Embrace the simplicity and effectiveness of dumbbells to unlock your full potential!

Who it's for

Beginners new to structured strength training

Athletes focused on women's

Athletes who can train 5 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Glutes

13.1%

Hamstrings

11.8%

Abs

11.8%

Quadriceps

10.5%

Triceps

7.9%

Biceps

7.2%

Lats

6.6%

Middle Delts

6.6%

Upper Back

5.3%

Front Delts

3.9%

Forearms

3.9%

Lower Back

3.3%

Calves

2.6%

Adductors

Chest

1.3%

Rear Delts

1.3%

Other

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Low Incline Bench Press (Dumbbell)	3	8–10 reps	@8
1B	Romanian Deadlift (Dumbbell)	3	8–10 reps	@8
Superset
2A	Bent Over Row (Dumbbell)	3	8–10 reps	@8
2B	Goblet Squat	3	8–10 reps	@8
Superset
3A	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@8
3B	Split Squat (Dumbbell)	2	8–10 reps	@8
Superset
4A	Pullover (Dumbbell)	2	8–10 reps	@8
4B	Hip Thrust (Dumbbell)	2	8–10 reps	@8
Superset
5A	Lateral Raise (Dumbbell)	2	10–12 reps	@8
5B	Standing Calf Raise	2	12–15 reps	@8
Superset
6A	Bicep Curl (Dumbbell)	2	10–12 reps	@8
6B	Overhead Tricep Extension (Dumbbell)	2	10–12 reps	@8
Superset
7A	Hammer Curl (Dumbbell)	2	10–12 reps	@8
7B	Tricep Kickback	2	10–12 reps	@8
Superset
8A	Plank	2	1 min	—
8B	Suitcase Carry	2	0.5 min	—

#	Exercise	Sets	Reps
1	Walk	1	30 min

#	Exercise	Sets	Reps	Load
Superset
1A	Low Incline Bench Press (Dumbbell)	3	8–10 reps	@8
1B	Romanian Deadlift (Dumbbell)	3	8–10 reps	@8
Superset
2A	Bent Over Row (Dumbbell)	3	8–10 reps	@8
2B	Goblet Squat	3	8–10 reps	@8
Superset
3A	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@8
3B	Split Squat (Dumbbell)	2	8–10 reps	@8
Superset
4A	Pullover (Dumbbell)	2	8–10 reps	@8
4B	Hip Thrust (Dumbbell)	2	8–10 reps	@8
Superset
5A	Lateral Raise (Dumbbell)	2	10–12 reps	@8
5B	Standing Calf Raise	2	12–15 reps	@8
Superset
6A	Bicep Curl (Dumbbell)	2	10–12 reps	@8
6B	Overhead Tricep Extension (Dumbbell)	2	10–12 reps	@8
Superset
7A	Hammer Curl (Dumbbell)	2	10–12 reps	@8
7B	Tricep Kickback	2	10–12 reps	@8
Superset
8A	Plank	2	1 min	—
8B	Suitcase Carry	2	0.5 min	—

#	Exercise	Sets	Reps
1	Walk	1	30 min

#	Exercise	Sets	Reps	Load
Superset
1A	Low Incline Bench Press (Dumbbell)	3	8–10 reps	@8
1B	Romanian Deadlift (Dumbbell)	3	8–10 reps	@8
Superset
2A	Bent Over Row (Dumbbell)	3	8–10 reps	@8
2B	Goblet Squat	3	8–10 reps	@8
Superset
3A	Seated Shoulder Press (Dumbbell)	2	8–10 reps	@8
3B	Split Squat (Dumbbell)	2	8–10 reps	@8
Superset
4A	Pullover (Dumbbell)	2	8–10 reps	@8
4B	Hip Thrust (Dumbbell)	2	8–10 reps	@8
Superset
5A	Lateral Raise (Dumbbell)	2	10–12 reps	@8
5B	Standing Calf Raise	2	12–15 reps	@8
Superset
6A	Bicep Curl (Dumbbell)	2	10–12 reps	@8
6B	Overhead Tricep Extension (Dumbbell)	2	10–12 reps	@8
Superset
7A	Hammer Curl (Dumbbell)	2	10–12 reps	@8
7B	Tricep Kickback	2	10–12 reps	@8
Superset
8A	Plank	2	1 min	—
8B	Suitcase Carry	2	0.5 min	—

Weeks 2–18 are in the app

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

Common questions

Yes, Dumbbell Only, Full Body, 3x Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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.

Dumbbell Only, Full Body, 3x Week is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Dumbbell Only, Full Body, 3x Week 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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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