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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 24, 2025 07:12

Summary

Unleash your strength with the 8-week Push Pull Legs Upper Body program, designed for those ready to build muscle and improve overall fitness. This 4-day-a-week regimen focuses on compound and isolation movements, utilizing only dumbbells to sculpt your upper body and legs. Each session targets specific muscle groups, ensuring balanced development and optimal recovery. Get ready to challenge yourself and see real results as you push, pull, and lift your way to a stronger you!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12%
Chest
11.5%
Upper Back
10.5%
Triceps
10.2%
Front Delts
9.2%
Lats
7.2%
Abs
6.6%
Glutes
5.4%
Hamstrings
5.4%
Middle Delts
5.1%
Quadriceps
4.6%
Calves
3.8%
Rear Delts
3.6%
Lower Back
3.1%
Forearms
1.8%
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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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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
Overhead 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 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 1
1
Push Up
2 Sets
8 Reps
-
2
Pec Fly (Dumbbell)
1 Set
8 Reps
-
3
Overhead Extension (Dumbbell)
2 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Overhead 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
-