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Push, Pull, Legs: Dumbbells & Nordics Focus

by Tyler Barnes
1 athletes joined

Program Description

Strength increase with extra focus on upper chest, hamstrings and arms. Goal is overall body strength increase with focus on reaching new maxes in bench. Daily ending with dragon flags or hanging leg raise can help to round out the workout with core work.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 26, 2026 03:07
  • Last Edited
    Jan 28, 2026 12:18
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.3%
Lats
10.6%
Upper Back
9.9%
Front Delts
8.8%
Glutes
8.8%
Hamstrings
8.1%
Chest
6.3%
Triceps
6.3%
Abs
6.3%
Quadriceps
5.6%
Forearms
5.3%
Middle Delts
4.9%
Lower Back
4.2%
Rear Delts
1.4%
Adductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Supinated Chest Press
1
10 reps
RPE 3
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
4A
Incline Supinated Chest Press
2
10 reps
RPE 8
4B
SUPER CLOSE GRIP INCLINE DB Press
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
7
Dip (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Sissy Squat
1
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
5
Back Extension (Weighted)
2
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
5 reps
RPE 8
7
Nordic Curl
3
10 reps
RPE 8
8
Hip Thrust (Dumbbell)
3
20 reps
RPE 7
9
Dragon Flag
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Weighted)
3
10 reps
RPE 8
4
Front Lever
2
1 reps
-
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
2
10 reps
RPE 8
10
Incline Curl (Dumbbell)
1
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Incline Supinated Chest Press
1 Set
10 Reps
@3
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@8
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4A
Incline Supinated Chest Press
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4B
SUPER CLOSE GRIP INCLINE DB Press
1 Set
1 Set
10 Reps
10 Reps
@10
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
7
Dip (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@7
@8
Day 2
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Sissy Squat
1 Set
10 Reps
@7
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
5
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
5 Reps
5 Reps
@8
@8
7
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
9
Dragon Flag
1 Set
1 Set
8 Reps
8 Reps
@8
@8
Day 3
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@8
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Front Lever
1 Set
1 Set
1 Reps
1 Reps
-
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
9
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
10
Incline Curl (Dumbbell)
1 Set
15 Reps
@7