DB Strength & Hypertrophy
Transform your physique in just 12 weeks with dumbbells—sculpt strength and muscle while mastering your bodyweight for lasting results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 5–8 reps |
| 2 | Pull-Up (Bodyweight) | 4 | 6–8 reps |
| 3 | Single Arm Row (Dumbbell) | 4 | 8–10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 6–8 reps |
| 5 | Bicep Curl (Dumbbell) | 4 | 10–12 reps |
| 6 | Overhead Extension (Dumbbell) | 4 | 10–12 reps |
| 7 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 4 | 6–8 reps |
| 2 | Suitcase Squat | 4 | 6–8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 8–10 reps |
| 4 | Reverse Lunge (Dumbbell) | 4 | 8–10 reps |
| 5 | Standing Calf Raise | 4 | 12–15 reps |
| 6 | Reverse Abs Crunch (Bodyweight) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 2 | Arnold Press | 4 | 8–10 reps |
| 3 | Chest Fly (Dumbbell) | 4 | 10–12 reps |
| 4 | Bench Press (Dumbbell) | 4 | 8–10 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 6 | Tricep Kickback | 4 | 12–15 reps |
| 7 | Sit Up | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 8–10 reps |
| 2 | Chest Supported Row (Dumbbell) | 4 | 8–10 reps |
| 3 | Shrug (Dumbbell) | 4 | 12–15 reps |
| 4 | Incline Curl (Dumbbell) | 4 | 8–10 reps |
| 5 | Hammer Curl | 4 | 10–12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 12–15 reps |
| 7 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean & Press | 4 | 5 reps |
| 2 | Suitcase Squat | 4 | 8 reps |
| 3 | Deficit Push Up | 4 | 8–12 reps |
| 4 | Snatch (Dumbbell) | 4 | 6 reps |
| 5 | Suitcase Carry | 4 | 1 min |
| 6 | Lying Leg Raise | 4 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DB Strength & Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
DB Strength & Hypertrophy is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DB Strength & Hypertrophy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
