Dumbbell & NordBench Work
Bulk up and future proof your body with a combo of dumbbell and bodyweight fitness.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Dumbbell) | 4 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Sissy Squat | 2 | 15 reps |
| 4 | Nordic Curl | 3 | 10 reps |
| 5 | Standing Calf Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 6 | Decline Crunch (Weighted) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Fly Press (Dumbbell) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 3 | Chest Fly (Dumbbell) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @7.5 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 6 | Overhead Extension (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7.5 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 2 | Chest Supported Row (Dumbbell) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 3 | Pullover (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 4 | Rear Delt Fly (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 5 | Bicep Curl (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 7 | Incline Curl (Dumbbell) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Goblet Squat | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Hip Thrust (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Back Extension (Weighted) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Nordic Curl | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6 | Decline Crunch (Weighted) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Chest Fly (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Standing Shoulder Press (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 4 | Arnold Press | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 6A | Tricep Extension (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6B | Resistance Band Pulldown | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dumbbell & NordBench Work is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dumbbell & NordBench Work is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dumbbell & NordBench Work is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
