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Beginner Consistency Routine

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Program Description

Beginner friendly simple

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 27, 2025 06:02
  • Last Edited
    Mar 09, 2025 06:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
1 Set
10 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
10 Reps
-
4
Hammer Curl
1 Set
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
-
Day 2
1
Walking Lunge
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Leg Press
3 Sets
10 Reps
-
Day 3
1
Cardio (LISS)
1 Set
-
2
Russian Twist
3 Sets
12 Reps
-
3
Abs Crunch (Weighted)
3 Sets
10 Reps
-