Program Description
Train at home with a pull-up bar, a couple adjustable dumbbells and bodyweight. Focus on time efficiency and consistency to drive progress during busy times. Pair with some conditioning for general health. All progression is double progression: 4×5-8 → add intensifier(s) → 4x5-8 → increase load, etc. Keep rest times to 60 seconds. PUSH-UP PROGRESSION Standard → Add tempo (3-0-3) → Add pause (3-2-3) → Deficit → Add tempo (3-0-3) → Add pause (3-2-3) → Feet elevated → etc. PULL-UP / CHIN-UP PROGRESSION Bodyweight → Add dead-hang pause (0-1-0) → Add slow eccentric (0-1-3) → Increase load and repeat RFESS / SPLIT SQUAT PROGRESSION Load fixed → Add 2 sec pause (0-2-0) → Add slower eccentrics (3-2-0) → Increase load and repeat DB RDL PROGRESSION Load fixed → Add slow eccentric (3-0-0) → Add mid-shin pause (3-3-0) → Increase load and repeat
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedDec 10, 2025 07:03
- Last EditedDec 12, 2025 01:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Lats
10.3%
Triceps
9.3%
Front Delts
8.5%
Biceps
8.2%
Hamstrings
8.2%
Glutes
8.2%
Quadriceps
8.2%
Chest
7.7%
Abs
7.7%
Calves
3.1%
Middle Delts
2.3%
Rear Delts
2.3%
Forearms
2.3%
Lower Back
1.7%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Tripod 1-Arm Row (Dumbbell)
3
5-8 reps
RPE 8-9
2B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5-8 reps
RPE 8-9
2
Rear Foot Elevated Split Squat
3
5-8 reps
RPE 8-9
3A
Single-Leg RDL (Dumbbell)
3
10-15 reps
RPE 9
3B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
4
5-8 reps
RPE 8-9
1B
Bent Over Row (Dumbbell)
4
5-8 reps
RPE 8-9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9-10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
5-8 reps
RPE 8-9
2A
Heel Elevated Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
2B
Standing Calf Raise
3
12-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Push Up
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
4
5-8 reps
RPE 8-9
1B
Tempo Push Up (Bodyweight)
4
5-8 reps
RPE 8-9
2A
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9-10
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9-10
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
5
8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Single Arm Row (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
5-8 reps
RPE 8
1B
Push Up
5
12-15 reps
RPE 8
1C
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 8
1D
Rest
5
1 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
4
12-20 reps
RPE 9-10
2
Side Plank
3
0.75-1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Bodyweight)4 Sets
5-8 Reps
@8-9
1B
Push Up4 Sets
5-8 Reps
@8-9
2A
Tripod 1-Arm Row (Dumbbell)3 Sets
5-8 Reps
@8-9
2B
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
@9-10
Day 2
1
Romanian Deadlift (Dumbbell)4 Sets
5-8 Reps
@8-9
2
Rear Foot Elevated Split Squat3 Sets
5-8 Reps
@8-9
3A
Single-Leg RDL (Dumbbell)3 Sets
10-15 Reps
@9
3B
Standing Calf Raise3 Sets
12-20 Reps
@9-10
Day 3
1A
Push Up4 Sets
5-8 Reps
@8-9
1B
Bent Over Row (Dumbbell)4 Sets
5-8 Reps
@8-9
2
Hammer Curl (Dumbbell)3 Sets
10-15 Reps
@9-10
3
Chin-Up (Bodyweight)3 Sets
AMRAP
@9
Day 4
1
Rear Foot Elevated Split Squat4 Sets
5-8 Reps
@8-9
2A
Heel Elevated Split Squat (Dumbbell)3 Sets
10-15 Reps
@9-10
2B
Standing Calf Raise3 Sets
12-20 Reps
@9-10
Day 5
1A
Chin-Up (Bodyweight)4 Sets
5-8 Reps
@8-9
1B
Push Up4 Sets
5-8 Reps
@8-9
2A
Rear Delt Fly (Dumbbell)3 Sets
12-20 Reps
@9-10
2B
Overhead Tricep Extension (Dumbbell)3 Sets
10-15 Reps
@9-10
3
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@9-10
Day 6
1A
Rear Foot Elevated Split Squat5 Sets
8 Reps
@8
1B
Push Up5 Sets
12-15 Reps
@8
1C
Single Arm Row (Dumbbell)5 Sets
10 Reps
@8
Day 7
1
Hanging Knee Raise4 Sets
12-20 Reps
@9-10
2
Side Plank3 Sets
0.75-1 mins
@10