logo
BoostcampPNG

Home dumbbell bulk

by Rohith

Program Description

Help people with very less weight(dumbbell) to build strength and hypertrophy

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 10:29
  • Last Edited
    Jul 15, 2025 11:16
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
30 reps
-
2
Incline Bench Press (Dumbbell)
4
20 reps
-
3
Standing Shoulder Press (Dumbbell)
4
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
20 reps
-
6
Push Up
3
1 mins
-
7
Skull Crusher (Dumbbell)
4
20 reps
-
8
Single Arm Overhead Tricep Extension
4
20 reps
-
9
Pec Fly (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
-
2
Single Arm Row (Dumbbell)
4
20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
5
Wrist Curls
4
20 reps
-
6
Hammer Curl (Dumbbell)
2
1
20 reps
2 reps
-
-
7
Bicep Curl (Dumbbell)
3
1 mins
-
8
Pull-Up (Weighted)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
20 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
30 reps
-
5
Wall Sit
3
1 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Goblet Squat
4 Sets
25 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
20 Reps
-
3
Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
30 Reps
-
5
Wall Sit
3 Sets
1 mins
-
Day 1
1
Floor Press (Dumbbell)
4 Sets
30 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
20 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
20 Reps
-
6
Push Up
3 Sets
1 mins
-
7
Skull Crusher (Dumbbell)
4 Sets
20 Reps
-
8
Single Arm Overhead Tricep Extension
4 Sets
20 Reps
-
9
Pec Fly (Dumbbell)
4 Sets
20 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
20 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
20 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
-
4
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
5
Wrist Curls
4 Sets
20 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
20 Reps
2 Reps
-
-
7
Bicep Curl (Dumbbell)
3 Sets
1 mins
-
8
Pull-Up (Weighted)
3 Sets
6 Reps
-
Day 4
1
Floor Press (Dumbbell)
4 Sets
30 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
20 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
20 Reps
-
6
Push Up
3 Sets
1 mins
-
7
Skull Crusher (Dumbbell)
4 Sets
20 Reps
-
8
Single Arm Overhead Tricep Extension
4 Sets
20 Reps
-
9
Pec Fly (Dumbbell)
4 Sets
20 Reps
-
Day 5
1
Bent Over Row (Dumbbell)
4 Sets
20 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
20 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
-
4
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
5
Wrist Curls
4 Sets
20 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
20 Reps
2 Reps
-
-
7
Bicep Curl (Dumbbell)
3 Sets
1 mins
-
8
Pull-Up (Weighted)
3 Sets
6 Reps
-
Day 6
1
Goblet Squat
4 Sets
25 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
20 Reps
-
3
Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
30 Reps
-
5
Wall Sit
3 Sets
1 mins
-