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BoostcampPNG

Dumbbell A B Split (1)

by Corey P.

Program Description

A B dumbbell split for basic start

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2024 10:46
  • Last Edited
    Dec 08, 2024 02:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
11 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
7 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
1 mins
-
7
Face Pull
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
11 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
7 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
1 mins
-
7
Face Pull
3 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
11 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
3 Sets
10 Reps
-