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BoostcampPNG

ULPPL( Upper Lower Push Pull Legs) Dumbbell Only

by Justan W.
5 athletes joined

Program Description

5 days hitting most muscles using only dumbbells

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2024 10:12
  • Last Edited
    Dec 08, 2024 12:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
5 Sets
-
2
Pec Fly (Dumbbell)
5 Sets
-
3
Arnold Press
5 Sets
-
4
Rear Delt Fly (Dumbbell)
5 Sets
-
5
Bicep Curl (Dumbbell)
5 Sets
-
6
Skull Crusher
5 Sets
-
7
Bent Over Row (Dumbbell)
5 Sets
-
8
Shrug (Dumbbell)
5 Sets
-
9
Hanging Leg Raise
5 Sets
-
10
Upright Row (Dumbbell)
5 Sets
-
Day 3
1
Bench Press (Dumbbell)
5 Sets
-
2
Pec Fly (Dumbbell)
5 Sets
-
3
Arnold Press
5 Sets
-
4
Skull Crusher
5 Sets
-
5
Front Raise
5 Sets
-
6
Lateral Raise (Dumbbell)
5 Sets
-
7
Seated Shoulder Press (Dumbbell)
5 Sets
-
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
-
2
Bent Over Row (Dumbbell)
5 Sets
-
3
Hammer Curl
5 Sets
-
4
Shrug (Dumbbell)
5 Sets
-
5
Dumbbell Row
5 Sets
-
6
Front Shrug
5 Sets
-
Day 5
1
Goblet Squat
5 Sets
-
2
Lunge (Dumbbell)
5 Sets
-
3
Glute Bridge (Dumbbell)
5 Sets
-
4
Standing Calf Raise
5 Sets
-
5
Deadlift (Dumbbell)
5 Sets
-
6
Romanian Deadlift (Dumbbell)
5 Sets
-
Day 2
1
Deadlift (Dumbbell)
5 Sets
-
2
Front Squat (Dumbbell)
5 Sets
-
3
Romanian Deadlift (Dumbbell)
5 Sets
-
4
Split Squat (Dumbbell)
5 Sets
-
5
Sumo Deadlift (Dumbbell)
5 Sets
-
6
Goblet Squat
5 Sets
-
7
Standing Calf Raise
5 Sets
-
8
Hanging Leg Raise
5 Sets
-