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beginner at home strength training

by logan flint

Program Description

Unlock your potential with this 4-week Improved Strength Training program, designed for those ready to elevate their lifting game. Committing to six days a week, you'll engage in a structured regimen that focuses on compound movements and progressive overload to maximize your strength gains. Each session is crafted to challenge your muscles and enhance your overall power, ensuring you see tangible results by the end of the month. Get ready to push your limits and build the strength you’ve always wanted!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2026 03:14
  • Last Edited
    Jan 17, 2026 03:33
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Glutes
9.6%
Triceps
8.8%
Hamstrings
8.8%
Quadriceps
8.8%
Biceps
7.9%
Lats
7%
Upper Back
7%
Front Delts
6.1%
Chest
5.3%
Middle Delts
4.4%
Lower Back
4.4%
Forearms
2.6%
Rear Delts
2.6%
Adductors
1.8%
Stretching
1.8%
Calves
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Inverted Row
3
-
4
Shrug (Dumbbell)
3
-
5
Y Raise (Dumbbell)
3
-
6
Romanian Deadlift (Dumbbell)
3
-
7
Good Morning
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
10
Concentration Curl
3
-
11
21s (EZ Bar)
3
-
12
Grips Strength
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbell Bench Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Reverse Fly
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Wall Sit
3
-
4
Dead Bug
3
-
5
Hip Thrust (Dumbbell)
3
-
6
Sumo Squat
3
-
7
Hip Abduction Dumbell
3
-
8
Standing Calf Raise
3
-
9
Russian Twist (Dumbbell)
3
-
10
Plank
3
-
11
Bird Dog
3
-
Week 1
1 / 4 Weeks
Day 1
1
Dumbell Bench Press
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Pullover (Dumbbell)
3 Sets
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
-
5
Bench Press (Close Grip)
3 Sets
-
6
Skull Crusher (Dumbbell)
3 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
-
9
Reverse Fly
3 Sets
-
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
-
2
Pullover (Dumbbell)
3 Sets
-
3
Inverted Row
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Y Raise (Dumbbell)
3 Sets
-
6
Romanian Deadlift (Dumbbell)
3 Sets
-
7
Good Morning
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Hammer Curl (Dumbbell)
3 Sets
-
10
Concentration Curl
3 Sets
-
11
21s (EZ Bar)
3 Sets
-
12
Grips Strength
3 Sets
-
Day 3
1
Goblet Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Wall Sit
3 Sets
-
4
Dead Bug
3 Sets
-
5
Hip Thrust (Dumbbell)
3 Sets
-
6
Sumo Squat
3 Sets
-
7
Hip Abduction Dumbell
3 Sets
-
8
Standing Calf Raise
3 Sets
-
9
Russian Twist (Dumbbell)
3 Sets
-
10
Plank
3 Sets
-
11
Bird Dog
3 Sets
-
Day 4
1
Dumbell Bench Press
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Pullover (Dumbbell)
3 Sets
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
-
5
Bench Press (Close Grip)
3 Sets
-
6
Skull Crusher (Dumbbell)
3 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
-
9
Reverse Fly
3 Sets
-
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
-
2
Pullover (Dumbbell)
3 Sets
-
3
Inverted Row
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Y Raise (Dumbbell)
3 Sets
-
6
Romanian Deadlift (Dumbbell)
3 Sets
-
7
Good Morning
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Hammer Curl (Dumbbell)
3 Sets
-
10
Concentration Curl
3 Sets
-
11
21s (EZ Bar)
3 Sets
-
12
Grips Strength
3 Sets
-
Day 6
1
Goblet Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Wall Sit
3 Sets
-
4
Dead Bug
3 Sets
-
5
Hip Thrust (Dumbbell)
3 Sets
-
6
Sumo Squat
3 Sets
-
7
Hip Abduction Dumbell
3 Sets
-
8
Standing Calf Raise
3 Sets
-
9
Russian Twist (Dumbbell)
3 Sets
-
10
Plank
3 Sets
-
11
Bird Dog
3 Sets
-