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Home made dumbbell training

by levent basar

Program Description

Transform your living space into a powerhouse of strength with this 8-week Home Made Dumbbell Training program. Designed for beginners and novices alike, this plan features 24 sessions that blend bodyweight exercises and dumbbell movements to sculpt and tone your entire body. Each 50-minute workout targets key muscle groups, ensuring you build strength, improve endurance, and enhance overall fitness—all from the comfort of your home. Get ready to embrace a healthier, stronger you!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 30, 2025 07:55
  • Last Edited
    Nov 30, 2025 08:10
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Triceps
11.2%
Quadriceps
9.7%
Front Delts
9.7%
Glutes
9%
Hamstrings
8.2%
Chest
7.5%
Middle Delts
7.5%
Upper Back
6%
Biceps
5.2%
Rear Delts
4.5%
Lats
3%
Lower Back
3%
Adductors
2.2%
Forearms
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Push Up (Knees)
3
15 reps
-
3
Dumbbell Row
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Floor Press (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Tricep Kickback
3
15 reps
-
5
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Mountain Climber
3
45 mins
-
5
Kettlebell Swing
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
-
2
Push Up (Knees)
3 Sets
15 Reps
-
3
Dumbbell Row
3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Bicycle Crunch
3 Sets
20 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Floor Press (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4
Tricep Kickback
3 Sets
15 Reps
-
5
Plank
3 Sets
60 mins
-
Day 3
1
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Mountain Climber
3 Sets
45 mins
-
5
Kettlebell Swing
3 Sets
20 Reps
-