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Dumbbells for Life: A Strength-Based Workout Cycle

by Briyana W.
1 athletes joined

Program Description

The workouts in this program use mostly dumbbells in order to directly target and build muscle. Intensity will be based on RPE, increasing for specific workouts each week by 1 RPE. Therefore, you can focus on your form for a specific workout when increasing intensity rather than increasing the intensity of every workout. The progression of overloading is broken up by each week cycle, cycling over every 6 weeks. Have fun :)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 14, 2025 01:37
  • Last Edited
    Apr 18, 2025 03:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 6-6.5
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6-7
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 6-6.5
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-7
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 6-6.5
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-8
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 6-6.5
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-8
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 6-7
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 6-8
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 6-7
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6-7
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
3
Shrug (Dumbbell)
2
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-7
5
Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6-8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
3
Shrug (Dumbbell)
2
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-7
5
Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6-8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-8
3
Shrug (Dumbbell)
2
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-7
5
Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6-8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-8
3
Shrug (Dumbbell)
2
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-7
5
Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6-8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-8
3
Shrug (Dumbbell)
2
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-8
5
Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6-8
2
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-8
3
Shrug (Dumbbell)
2
8-10 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6-8
5
Plank
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Side Bend (Dumbbell)
2
10 reps
-
1B
Russian Twist
2
10 reps
-
1C
Bicycle Crunch
2
10 reps
-
1D
Dead Bug
2
10 reps
-
1E
Plank
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Side Bend (Dumbbell)
2
12 reps
-
1B
Russian Twist
2
12 reps
-
1C
Bicycle Crunch
2
12 reps
-
1D
Dead Bug
2
12 reps
-
1E
Plank
2
35 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Side Bend (Dumbbell)
2
12 reps
-
1B
Russian Twist
2
12 reps
-
1C
Bicycle Crunch
2
12 reps
-
1D
Dead Bug
2
12 reps
-
1E
Plank
2
40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Side Bend (Dumbbell)
2
14 reps
-
1B
Russian Twist
2
14 reps
-
1C
Bicycle Crunch
2
14 reps
-
1D
Dead Bug
2
14 reps
-
1E
Plank
2
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Side Bend (Dumbbell)
2
14 reps
-
1B
Russian Twist
2
14 reps
-
1C
Bicycle Crunch
2
14 reps
-
1D
Dead Bug
2
14 reps
-
1E
Plank
2
50 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Side Bend (Dumbbell)
2
16 reps
-
1B
Russian Twist
2
16 reps
-
1C
Bicycle Crunch
2
16 reps
-
1D
Dead Bug
2
16 reps
-
1E
Plank
2
55 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-7
1B
Squat (Dumbbell)
3
8-10 reps
RPE 6-7
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
3
Standing Calf Raise
3
10-12 reps
RPE 6-7
4
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
5
Side Bend (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-8
1B
Squat (Dumbbell)
3
8-10 reps
RPE 6-8
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
3
Standing Calf Raise
3
10-12 reps
RPE 6-7
4
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
5
Side Bend (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-8
1B
Squat (Dumbbell)
3
8-10 reps
RPE 6-8
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-8
3
Standing Calf Raise
3
10-12 reps
RPE 6-7
4
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
5
Side Bend (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-8
1B
Squat (Dumbbell)
3
8-10 reps
RPE 6-8
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-8
3
Standing Calf Raise
3
10-12 reps
RPE 6-8
4
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
5
Side Bend (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-8
1B
Squat (Dumbbell)
3
8-10 reps
RPE 6-8
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-8
3
Standing Calf Raise
3
10-12 reps
RPE 6-8
4
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-8
5
Side Bend (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-8
1B
Squat (Dumbbell)
3
8-10 reps
RPE 6-8
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-8
3
Standing Calf Raise
3
10-12 reps
RPE 6-8
4
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-8
5
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
2
Squat (Dumbbell)
3
6-8 reps
RPE 6-8
3
Arnold Press
3
6-8 reps
RPE 6-8
4
Hamstring Curl
3
8-10 reps
RPE 6-7
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
2
Squat (Dumbbell)
3
6-8 reps
RPE 6-8
3
Arnold Press
3
6-8 reps
RPE 6-8
4
Hamstring Curl
3
8-10 reps
RPE 6-7
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
2
Squat (Dumbbell)
3
6-8 reps
RPE 6-8
3
Arnold Press
3
6-8 reps
RPE 6-8
4
Hamstring Curl
3
8-10 reps
RPE 6-7
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
2
Squat (Dumbbell)
3
6-8 reps
RPE 6-8
3
Arnold Press
3
6-8 reps
RPE 6-8
4
Hamstring Curl
3
8-10 reps
RPE 6-7
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
2
Squat (Dumbbell)
3
6-8 reps
RPE 6-8
3
Arnold Press
3
6-8 reps
RPE 6-8
4
Hamstring Curl
3
8-10 reps
RPE 6-8
5
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 6-8
2
Squat (Dumbbell)
3
6-8 reps
RPE 6-8
3
Arnold Press
3
6-8 reps
RPE 6-8
4
Hamstring Curl
3
8-10 reps
RPE 6-8
5
Abs Crunch (Bodyweight)
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
2
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
3
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@6-7
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@6-6.5
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@6-7
2
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@6-7
3
Shrug (Dumbbell)
2 Sets
8-10 Reps
@6-7
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@6-7
5
Plank
2 Sets
30 secs
-
Day 3
1A
Side Bend (Dumbbell)
2 Sets
10 Reps
-
1B
Russian Twist
2 Sets
10 Reps
-
1C
Bicycle Crunch
2 Sets
10 Reps
-
1D
Dead Bug
2 Sets
10 Reps
-
1E
Plank
2 Sets
30 secs
-
Day 4
1A
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@6-7
1B
Squat (Dumbbell)
3 Sets
8-10 Reps
@6-7
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@6-7
3
Standing Calf Raise
3 Sets
10-12 Reps
@6-7
4
Hip Thrust (Dumbbell)
3 Sets
8-10 Reps
@6-7
5
Side Bend (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@6-8
2
Squat (Dumbbell)
3 Sets
6-8 Reps
@6-8
3
Arnold Press
3 Sets
6-8 Reps
@6-8
4
Hamstring Curl
3 Sets
8-10 Reps
@6-7
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-