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BODY RECOMP - Beginner dumbbell only program

by Josh T
4.0
(1 rating)

Program Description

Build strength and size and lose fat (body recomposition). Build up joint strength to prevent injury for a future heavier program. Two optional days of cardio included but highly recommended for fat loss and general cardiovascular health. POST COMPLETION NOTE - Significant strength gains, desiring heavier dumbbells by week 3. Visible hypertrophy. Significant fat loss (21% down to 18%) while on a restricted calorie diet of 1500-1800 per day inclusive of 1.5-2g of protein per kilo of bodyweight. This program 100% works and did not cause injuries or extreme fatigue.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 01, 2025 08:53
  • Last Edited
    Sep 26, 2025 06:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Upper Back
9.6%
Biceps
9.5%
Lats
9.4%
Chest
9.3%
Triceps
9.3%
Front Delts
7.4%
Middle Delts
6.6%
Glutes
6.4%
Abs
6.1%
Hamstrings
5%
Rear Delts
4.4%
Other
2.1%
Forearms
2%
Adductors
1.6%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Goblet Squat
2
10 reps
-
3
Lunge (Kettlebell)
2
15 reps
-
4
Lunge (Dumbbell)
2
15 reps
-
5
Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Goblet Squat
2
10 reps
-
3
Lunge (Kettlebell)
2
15 reps
-
4
Lunge (Dumbbell)
2
15 reps
-
5
Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Goblet Squat
2
10 reps
-
3
Lunge (Kettlebell)
2
15 reps
-
4
Lunge (Dumbbell)
2
15 reps
-
5
Leg Extension
3
10 reps
-
6
Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lunge (Kettlebell)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Calf Raise
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
25 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Kettlebell Clean and Press
2
5 reps
-
5
Hammer
1
0.75-1 mins
-
6
Skull Crusher (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
2
25 reps
-
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Kettlebell Clean and Press
2
5 reps
-
5
Hammer
1
0.75-1 mins
-
6
Skull Crusher (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer
1
0.75-1 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kettlebell Clean and Press
4
10 reps
-
6
Deficit Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer
1
0.75-1 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kettlebell Clean and Press
4
10 reps
-
6
Deficit Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
10 reps
-
1B
Pullover (Dumbbell)
2
8 reps
-
2A
Hammer Curl (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
2
10 reps
-
1B
Pullover (Dumbbell)
2
8 reps
-
2A
Hammer Curl (Dumbbell)
2
10 reps
-
2B
Bicep Curl (Dumbbell)
2
10 reps
-
3
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10 reps
-
2
Pullover (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Dumbbell Row
6
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10 reps
-
2
Pullover (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Dumbbell Row
6
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Pull-Up (Bodyweight)
3
4 reps
-
3
Chin-Up (Bodyweight)
3
4 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Pull-Up (Bodyweight)
1
8 reps
-
3
Chin-Up (Bodyweight)
1
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crunch (Fit Ball)
2
25 reps
-
2
Back Extension (Fit Ball)
2
15 reps
-
3
Flutter Kicks
3
0.05 mins
-
4
Rear Delt Fly (Dumbbell)
3
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crunch (Fit Ball)
2
25 reps
-
2
Back Extension (Fit Ball)
2
15 reps
-
3
Flutter Kicks
3
0.05 mins
-
4
Rear Delt Fly (Dumbbell)
3
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Crunch (Fit Ball)
2
25 reps
-
2
Back Extension (Fit Ball)
2
25 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Russian Twist (Dumbbell)
3
16 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Flutter Kicks
3
0.05 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
25 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Russian Twist (Dumbbell)
3
16 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Flutter Kicks
3
0.05 mins
-
6
Side Bend (Dumbbell)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
20 Reps
-
2
Goblet Squat
2 Sets
10 Reps
-
3
Lunge (Kettlebell)
2 Sets
15 Reps
-
4
Lunge (Dumbbell)
2 Sets
15 Reps
-
5
Calf Raise
2 Sets
25 Reps
-
Day 2
1
Decline Push Up
2 Sets
25 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
-
4
Kettlebell Clean and Press
2 Sets
5 Reps
-
5
Hammer
1 Set
0.75-1 mins
-
6
Skull Crusher (Dumbbell)
2 Sets
8 Reps
-
Day 3
1
Run
1 Set
30-60 mins
-
Day 4
1A
Pec Fly (Dumbbell)
2 Sets
10 Reps
-
1B
Pullover (Dumbbell)
2 Sets
8 Reps
-
2A
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
2B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
Day 5
1
Run
1 Set
30-60 mins
-
2
Pull-Up (Bodyweight)
1 Set
8 Reps
-
3
Chin-Up (Bodyweight)
1 Set
8 Reps
-
4
Hanging Leg Raise
2 Sets
10 Reps
-
Day 6
1
Crunch (Fit Ball)
2 Sets
25 Reps
-
2
Back Extension (Fit Ball)
2 Sets
15 Reps
-
3
Flutter Kicks
3 Sets
0.05 mins
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 mins
-