Program Description
**Paddys db only ppl** is an 8-week program designed for dedicated lifters looking to enhance their strength and muscle definition using only dumbbells. With a rigorous schedule of 48 training sessions, this program focuses on compound movements and isolation exercises, targeting all major muscle groups. Expect to engage in a variety of workouts, including incline bench presses, dumbbell rows, and squats, each tailored to maximize intensity and results. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedNov 22, 2025 10:41
- Last EditedNov 22, 2025 11:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Lats
9.7%
Chest
9.7%
Front Delts
9%
Triceps
8.2%
Quadriceps
7.8%
Glutes
7.8%
Middle Delts
7.5%
Hamstrings
7.1%
Biceps
6%
Lower Back
4.1%
Calves
3.7%
Rear Delts
2.6%
Abs
2.2%
Adductors
0.7%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Seated Calf Raise
3
30 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@9
2
Chest Fly (Dumbbell)3 Sets
12 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
5
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
@9
Day 2
1
Pullover (Dumbbell)3 Sets
12 Reps
@9
2
Chest Supported Row (Dumbbell)3 Sets
10 Reps
@9
3
Single Arm Row (Dumbbell)3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@9
5
Shrug (Dumbbell)3 Sets
12 Reps
@9
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
@9
Day 3
1
Front Squat (Dumbbell)3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@9
3
Walking Lunge (Dumbbell)3 Sets
10 Reps
@9
4
Standing Calf Raise3 Sets
20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
2
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
@9
3
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
20 Reps
@9
5
Incline Tricep Extension (Dumbbell)3 Sets
15 Reps
@9
Day 5
1
Pullover (Dumbbell)3 Sets
15 Reps
@8
2
Bent Over Row (Dumbbell)3 Sets
8 Reps
@9
3
Chest Supported Row (Dumbbell)3 Sets
8 Reps
@9
4
Shrug (Dumbbell)3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
20 Reps
@9
Day 6
1
Step-Up (Weighted)3 Sets
12 Reps
@9
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@9
4
Seated Calf Raise3 Sets
30 Reps
@9