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Sackboy’s “Fierce 5” Dumbbell Program

by Alexander O.

Program Description

Found this program as I’m trying to build the habit of going to the gym but I want to spend the least time there while hitting everything… Based off this reddit post, slightly tweaked with exercises I’m more used to and ab work on both A and B in splits: https://www.reddit.com/r/Fitness/comments/oh75rz/request_for_picking_db_only_routine_frankomans_vs/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button The post is based off an original program by bodybuilding.com but none of the links ever worked for me so I based it off OP’s description. Cardio done on off days of choice! Why sackboy? Because he deserves SOMETHING in his name after what sony did to him.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 06, 2025 12:59
  • Last Edited
    Feb 06, 2025 11:54
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Lying Reverse Fly
3 Sets
10 Reps
-
5A
Standing Calf Raise
2 Sets
15 Reps
-
5B
French Press
2 Sets
10 Reps
-
6
Hanging Leg Raise
1 Set
2 Reps
-
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
8 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5A
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
5B
Seated Dumbbell Curl
2 Sets
10 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Lying Reverse Fly
3 Sets
10 Reps
-
5A
Standing Calf Raise
2 Sets
15 Reps
-
5B
French Press
2 Sets
10 Reps
-
6
Hanging Leg Raise
1 Set
2 Reps
-