4 day dumbbell training
Strength training program using dumbbells only
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps |
| 2 | Single Arm Row (Dumbbell) | 2 | 10–12 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 2 | 10–12 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 5 | Hammer Curl | 2 | 10–12 reps |
| 6 | Tricep Kickback | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 2 | 8–10 reps |
| 2 | Pullover (Dumbbell) | 2 | 10–12 reps |
| 3 | Shrug (Dumbbell) | 2 | 10–12 reps |
| 4 | Incline Curl (Dumbbell) | 2 | 8–10 reps |
| 5 | Preacher Curl (Dumbbell) | 2 | 10–12 reps |
| 6 | Alternating Dumbbell Curl | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 2 | 10–20 reps |
| 2 | Romanian Deadlift (Dumbbell) | 2 | 10–20 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10–12 reps |
| 4 | Single Leg Calf Raise | 3 | 10–12 reps |
| 5 | Abs Crunch (Weighted) | 2 | 10–15 reps |
| 6 | Side Bend (Dumbbell) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One Arm Dumbbell Bench Press | 2 | 8–10 reps |
| 2 | Incline Chest Fly (Dumbbell) | 2 | 12–15 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 8–10 reps |
| 4 | Seated Dumbbell Lateral Raise | 2 | 10–12 reps |
| 5 | Lying Dumbbell Tricep Extension | 2 | 8–10 reps |
| 6 | Overhead Extension (Dumbbell) | 2 | 10–12 reps |
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 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.
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
