Dumbell Startup
A dumbell only program to get you a base level from a long break. Focused on not over doing it as you get started.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 12 reps | @6 |
| 2 | Dumbbell Bench Pullover | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Alternating Dumbbell Curl | 4 | 12 reps | @6 |
| 2 | Dumbbell Row | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Russian Twist (Dumbbell) | 4 | 15 reps | @6 |
| 2 | Abs Crunch (Weighted) | 4 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 4 | 12 reps | @6 |
| 2 | Lateral Raise (Dumbbell) | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Dumbbell) | 4 | 15 reps | @6 |
| 2 | Deadlift (Dumbbell) | 4 | 15 reps | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Dumbell Startup is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 20 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.
Dumbell Startup 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dumbell Startup 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
