Home DB only 5x

by Nick

Program Description

Home workout Dumbells only. good luck!

Program Overview

Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 22, 2025 09:08
Last Edited
Mar 22, 2025 10:00

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

2

-

4

Reverse Nordic Curl

3

-

Day 1

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

2

-

4

Reverse Nordic Curl

3

-

Day 1

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

2

-

4

Reverse Nordic Curl

3

-

Day 1

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Bulgarian Split Squat (Dumbbell)

2

-

4

Reverse Nordic Curl

3

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

-

2

Pull-Up (Assisted)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

5

Incline Curl (Dumbbell)

3

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

-

2

Pull-Up (Assisted)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

5

Incline Curl (Dumbbell)

3

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

-

2

Pull-Up (Assisted)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

5

Incline Curl (Dumbbell)

3

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3

-

2

Pull-Up (Assisted)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

5

Incline Curl (Dumbbell)

3

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

-

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Reverse Nordic Curl

2

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

-

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Sissy Squat

2

-

4

Reverse Nordic Curl

2

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

-

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Sissy Squat

2

-

4

Reverse Nordic Curl

2

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

-

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Sissy Squat

2

-

4

Reverse Nordic Curl

2

-

Day 4

1

Lateral Raise (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

3

-

3

Skull Crusher (Dumbbell)

4

-

4

Hammer Curl (Dumbbell)

3

-

Day 4

1

Lateral Raise (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Hammer Curl (Dumbbell)

3

-

Day 4

1

Lateral Raise (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Hammer Curl (Dumbbell)

3

-

Day 4

1

Lateral Raise (Dumbbell)

4

-

2

Incline Curl (Dumbbell)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Hammer Curl (Dumbbell)

3

-

Day 5

1

Pull-Up (Assisted)

4

-

2

Incline Bench Press (Dumbbell)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

Day 5

1

Pull-Up (Assisted)

4

-

2

Incline Bench Press (Dumbbell)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

Day 5

1

Pull-Up (Assisted)

4

-

2

Incline Bench Press (Dumbbell)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

Day 5

1

Pull-Up (Assisted)

4

-

2

Incline Bench Press (Dumbbell)

3

-

3

Chest Supported Row (Dumbbell)

3

-

4

Bench Press (Dumbbell)

2

-

Day 1

1

Goblet Squat

3 Sets

-

2

Romanian Deadlift (Dumbbell)

3 Sets

-

3

Bulgarian Split Squat (Dumbbell)

2 Sets

-

4

Reverse Nordic Curl

3 Sets

-

Day 2

1

Seated Shoulder Press (Dumbbell)

3 Sets

-

2

Pull-Up (Assisted)

3 Sets

-

3

Chest Supported Row (Dumbbell)

3 Sets

-

4

Bench Press (Dumbbell)

2 Sets

-

5

Incline Curl (Dumbbell)

3 Sets

-

Day 3

1

Romanian Deadlift (Dumbbell)

3 Sets

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

-

3

Reverse Nordic Curl

2 Sets

-

Day 4

1

Lateral Raise (Dumbbell)

4 Sets

-

2

Incline Curl (Dumbbell)

3 Sets

-

3

Skull Crusher (Dumbbell)

4 Sets

-

4

Hammer Curl (Dumbbell)

3 Sets

-

Day 5

1

Pull-Up (Assisted)

4 Sets

-

2

Incline Bench Press (Dumbbell)

3 Sets

-

3

Chest Supported Row (Dumbbell)

3 Sets

-

4

Bench Press (Dumbbell)

2 Sets

-