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Push Pull Legs Upper Body

by Aksh Khurana
2 athletes joined

Program Description

Build muscle at home with dumbbells

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2025 09:49
  • Last Edited
    Jul 21, 2025 10:28
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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
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
8 reps
-
2
Pec Fly (Dumbbell)
1
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
-
2
Chest Supported Row (Dumbbell)
2
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Standing Calf Raise
3
8 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Abs Crunch (Bodyweight)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Tricep Extension (Dumbbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
8 reps
-
6
Pec Fly (Dumbbell)
2
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
2 Sets
8 Reps
-
2
Pec Fly (Dumbbell)
1 Set
8 Reps
-
3
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
2 Sets
8 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
8 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
8 Reps
-
4
Lying Leg Raise
2 Sets
20 Reps
-
5
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
6
Pec Fly (Dumbbell)
2 Sets
8 Reps
-