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Dumbbell Full Body

by Cody T.
45 athletes joined

Program Description

Dumbbell focused full body program with the goal of gaining size. The program utilizes dumbbells, adjustable bench and a pull up bar.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2024 11:08
  • Last Edited
    Dec 28, 2024 02:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9