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Dumbbell P/P/L

by Nathan R.
18 athletes joined

Program Description

Copied from https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/ Introductory Program that only uses Dumbbells and Pull-Up bar. 6 day routine with a rest day for cardio.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jan 10, 2024 04:22
  • Last Edited
    Aug 17, 2024 05:50
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Deadlift
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Deadlift
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Week 1
1 / 1 Weeks
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Goblet Squat
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Deadlift
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Deadlift
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 7
1
Run
1 Set
30 mins
-