Program Description
If you only have dumbbells, don't worry, you can still have a good workout and get the results you want with only dumbbells. Get fit, strong, and a nice body with this HIIT training program. Rest between 0 sec and 1 minute between each exercise.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentDumbbell Only
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 01, 2024 08:29
- Last EditedSep 06, 2024 06:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)2 Sets
8-20 Reps
@10
Day 1
1A
Split Squat (Dumbbell)1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)2 Sets
10-30 Reps
@10
Day 3
1A
Pull-Up (Weighted)1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row2 Sets
AMRAP
@10
2A
Dip (Weighted)1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)2 Sets
AMRAP
@10