Program Description
4 day push/pull/legs/arms split with the goal of gaining size in a home gym.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2024 02:55
- Last EditedSep 05, 2024 01:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Skull Crusher
3
12-15 reps
RPE 9
6
Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
2
Sissy Squat
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Nordic Curl
3
5-12 reps
RPE 9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
3
Chin-Up (Bodyweight)
3
5-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Ring Dip
3
5-12 reps
RPE 8
6
Skull Crusher
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
3
Pec Fly (Dumbbell)3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9
5
Skull Crusher3 Sets
12-15 Reps
@9
6
Tricep Extension (Dumbbell)3 Sets
15-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)3 Sets
5-12 Reps
@8
2
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@8
3
Pullover (Dumbbell)3 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@8
2
Sissy Squat3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
4
Nordic Curl3 Sets
5-12 Reps
@9
5
Single Leg Calf Raise3 Sets
12-15 Reps
@9
6
Decline Crunch (Weighted)3 Sets
12-15 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8
2
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9
3
Chin-Up (Bodyweight)3 Sets
5-12 Reps
@8
4
Preacher Curl (Dumbbell)3 Sets
12-15 Reps
@9
5
Ring Dip3 Sets
5-12 Reps
@8
6
Skull Crusher3 Sets
12-15 Reps
@9