BODY RECOMP - Beginner dumbbell only program
Foundational strength and growth using one set of dumbbells and a flat or incline bench. Designed for restricted calorie diet. Gym ball recommended but not req.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 min |
| 6 | Skull Crusher (Dumbbell) | 2 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 30–60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pec Fly (Dumbbell) | 2 | 10 reps |
| 1B | Pullover (Dumbbell) | 2 | 8 reps |
| Superset | |||
| 2A | Hammer Curl (Dumbbell) | 2 | 10 reps |
| 2B | Bicep Curl (Dumbbell) | 2 | 10 reps |
| 3 | Dumbbell Row | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 30–60 min |
| 2 | Pull-Up (Bodyweight) | 1 | 8 reps |
| 3 | Chin-Up (Bodyweight) | 1 | 8 reps |
| 4 | Hanging Leg Raise | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Crunch (Fit Ball) | 2 | 25 reps |
| 2 | Back Extension (Fit Ball) | 2 | 15 reps |
| 3 | Flutter Kicks | 3 | 0.05 min |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BODY RECOMP - Beginner dumbbell only program 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 40 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.
BODY RECOMP - Beginner dumbbell only program is structured around 6 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.
BODY RECOMP - Beginner dumbbell only program 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
