logo
BoostcampPNG

Dumbbell PP

by Steve K.
2 athletes joined

Program Description

Dumbbell PPL but two days per week.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2024 12:07
  • Last Edited
    Jun 18, 2025 12:45

Summary

Transform your upper body strength with the Dumbbell PP program, a focused 8-week journey designed for those ready to build muscle and improve their fitness. Committing just two days a week, you'll engage in a mix of pull and push workouts featuring exercises like Pull-Ups, Bent Over Rows, and Chest Presses. Each session targets key muscle groups, ensuring balanced development while maximizing your time in the gym. Equip yourself with just a set of dumbbells and get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17%
Biceps
9.5%
Lats
9.5%
Quadriceps
9.5%
Triceps
8.9%
Abs
7.4%
Glutes
7.4%
Hamstrings
6.4%
Chest
6%
Front Delts
5.6%
Calves
5.3%
Middle Delts
4.2%
Adductors
2.1%
Forearms
1.1%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3-12 reps
-
2
Chest Press (Dumbbell)
3
3-12 reps
-
3
Goblet Squat
3
3-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
5
Lunge (Dumbbell)
3
3-12 reps
-
6
Arnold Press
3
3-12 reps
-
7
Standing Calf Raise
3
3-12 reps
-
8
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
3
3-12 reps
-
2
Goblet Squat
3
3-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-12 reps
-
4
Lunge (Dumbbell)
3
3-12 reps
-
5
Arnold Press
3
3-12 reps
-
6
Standing Calf Raise
3
3-12 reps
-
7
Tricep Extension (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-12 reps
-
2
Hanging Leg Raise
3
3-12 reps
-
3
Bent Over Row (Dumbbell)
3
3-12 reps
-
4
Reverse Fly
3
3-12 reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3
3-12 reps
-
6
Bicep Curl (Dumbbell)
3
3-12 reps
-
7
Shrug (Dumbbell)
3
3-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
3-12 Reps
-
2
Hanging Leg Raise
3 Sets
3-12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
3-12 Reps
-
4
Reverse Fly
3 Sets
3-12 Reps
-
5
Single Leg Romanian Deadlift (Dumbbell)
3 Sets
3-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
3-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
3-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
3-12 Reps
-
2
Chest Press (Dumbbell)
3 Sets
3-12 Reps
-
3
Goblet Squat
3 Sets
3-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
3-12 Reps
-
5
Lunge (Dumbbell)
3 Sets
3-12 Reps
-
6
Arnold Press
3 Sets
3-12 Reps
-
7
Standing Calf Raise
3 Sets
3-12 Reps
-
8
Tricep Extension (Dumbbell)
3 Sets
3-12 Reps
-