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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
    Jun 18, 2025 07:56

Summary

Kickstart your fitness journey with the Beginner Consistency Routine, a structured 10-week program designed for newcomers to strength training. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, emphasizing foundational movements like the Chest Press and Goblet Squat. With a focus on building strength and confidence, this program requires only dumbbells, making it accessible for home or gym use. Get ready to develop consistency and see real progress in your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
21%
Abs
17.5%
Quadriceps
17.5%
Glutes
14%
Front Delts
4.7%
Lower Back
4.7%
Chest
3.9%
Middle Delts
3.9%
Triceps
3.5%
Adductors
3.5%
Biceps
1.9%
Cardio
1.9%
Abductors
1.2%
Rear Delts
0.4%
Forearms
0.4%
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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
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
-