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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.3%
Glutes
8.9%
Quadriceps
8.9%
Chest
8.1%
Hamstrings
7.3%
Biceps
7.3%
Lats
7.3%
Abs
6.5%
Front Delts
6.5%
Triceps
6.5%
Middle Delts
4%
Rear Delts
4%
Calves
4%
Lower Back
3.2%
Adductors
1.6%
Forearms
0.8%
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-