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 23, 2025 09:56

Summary

Transform your physique with the **Home Dumbbell Bulk** program, a comprehensive 4-week journey designed to build muscle and strength using just a pair of dumbbells. Committing to six days a week, you'll engage in a variety of targeted exercises, including Goblet Squats, Romanian Deadlifts, and Floor Presses, ensuring a full-body workout that maximizes your gains. Each session is structured to challenge your limits while promoting muscle growth, making it perfect for those looking to bulk up without the need for a gym. Get ready to elevate your training and achieve the results you’ve been striving for!
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
-