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Sackboy’s “Fierce 5” Dumbbell Program

by Alexander O.
2 athletes joined

Program Description

Found this program as I’m trying to build the habit of going to the gym but I want to spend the least time there while hitting everything… Based off this reddit post, slightly tweaked with exercises I’m more used to and ab work on both A and B in splits: https://www.reddit.com/r/Fitness/comments/oh75rz/request_for_picking_db_only_routine_frankomans_vs/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button The post is based off an original program by bodybuilding.com but none of the links ever worked for me so I based it off OP’s description. Cardio done on off days of choice! Why sackboy? Because he deserves SOMETHING in his name after what sony did to him.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 06, 2025 12:59
  • Last Edited
    Jun 26, 2025 08:58

Summary

Unlock your strength with Sackboy’s “Fierce 5” Dumbbell Program, a comprehensive 12-week journey designed for serious lifters. With three focused training days each week, you'll tackle a variety of dumbbell exercises, including Bulgarian split squats and bench presses, to build muscle and enhance your overall fitness. This program incorporates supersets and compound movements to maximize your gains and keep your workouts engaging. Get ready to elevate your strength and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Glutes
10.3%
Quadriceps
10.3%
Triceps
8.7%
Hamstrings
8.4%
Lats
8.4%
Abs
7.5%
Biceps
6.9%
Front Delts
5.6%
Chest
4.7%
Rear Delts
4.7%
Middle Delts
4.7%
Lower Back
3.7%
Calves
3.1%
Adductors
1.9%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Dumbbell Row
3
8 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4A
Russian Twist (Dumbbell)
2
15 reps
-
4B
Seated Dumbbell Curl
2
10 reps
-
5
Pull-Up (Bodyweight)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Lying Reverse Fly
3
10 reps
-
5A
Standing Calf Raise
2
15 reps
-
5B
French Press
2
10 reps
-
6
Hanging Leg Raise
1
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Russian Twist (Dumbbell)
2
15 reps
-
5B
Seated Dumbbell Curl
2
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Lying Reverse Fly
3 Sets
10 Reps
-
5A
Standing Calf Raise
2 Sets
15 Reps
-
5B
French Press
2 Sets
10 Reps
-
6
Hanging Leg Raise
1 Set
2 Reps
-
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
8 Reps
-
5A
Standing Calf Raise
2 Sets
15 Reps
-
5B
French Press
2 Sets
10 Reps
-
6
Hanging Leg Raise
1 Set
2 Reps
-
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
8 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4A
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
4B
Seated Dumbbell Curl
2 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
5 Reps
-