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European Home Gym PPL

by Alexander F.
4 athletes joined
5.0
(1 rating)

Program Description

Many PPL routines are build for gyms or garage gyms with racks & barbells. This is build for home gyms without racks & barbells, so more akin to European Home Gyms: dumbbells, bench and a spot to do pull ups & Pushups

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 06:43
  • Last Edited
    Dec 03, 2024 10:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Fly (Dumbbell)
3
6-10 reps
-
3
Lying Side Lateral Raise
3
6-10 reps
-
4
Incline Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
4-8 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Standing Calf Raise
3
6-10 reps
-
4
Ab Wheel
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
-
3
Lying Side Lateral Raise
3 Sets
6-10 Reps
-
4
Incline Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Pull-Up (Band)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Standing Calf Raise
3 Sets
6-10 Reps
-
4
Ab Wheel
3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
-
3
Lying Side Lateral Raise
3 Sets
6-10 Reps
-
4
Incline Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
-
Day 5
1
Pull-Up (Band)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Standing Calf Raise
3 Sets
6-10 Reps
-
4
Ab Wheel
3 Sets
-