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SBS Hypertrophy Dumbbell Only Block 3

by Stephen C.

Program Description

Based on https://www.strongerbyscience.com/program-bundle/ All credit to Greg Nuckols. Download the sheets, read the instructions. Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1.5% per missed rep. Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment. ADD WHEN TIME PERMITS: Farmer's Carries as a finisher to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. 8 reps, every-minute-on-the-minute (EMOM), farmer's carry for 100' @ 70% max 50' carry (1RM). Add smallest available increment (5 lbs, 2.5lb per dumbbell) when it doesn't feel like RPE10.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 25, 2025 04:44
  • Last Edited
    Oct 04, 2025 01:11

Summary

Unlock your strength potential with the SBS Hypertrophy Dumbbell Only Block 3 program! Over the next 7 weeks, you'll engage in a focused, three-day-a-week regimen designed to maximize muscle growth using just dumbbells. Each session features expertly crafted supersets, including key exercises like the Dumbbell Bench Press and Bulgarian Split Squat, ensuring you target all major muscle groups effectively. Get ready to build muscle, enhance your physique, and elevate your lifting game with this comprehensive plan tailored for everyday lifters.
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.8%
Chest
11.8%
Glutes
10.6%
Hamstrings
9.4%
Quadriceps
9.4%
Triceps
8.8%
Front Delts
7.7%
Upper Back
5.9%
Lats
4.7%
Lower Back
4.7%
Forearms
3.1%
Middle Delts
2.9%
Abs
1.8%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
4 reps
6 reps
85%
85%
2B
Seated Shoulder Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
4 reps
6 reps
85%
85%
2B
Seated Shoulder Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
3 reps
5 reps
87.5%
87.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
60%
1B
Single Arm Row (Dumbbell)
4
5 reps
RPE 6-7
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Seated Shoulder Press (Dumbbell)
4
5 reps
60%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Bench Press (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Incline Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Bench Press (Dumbbell)
3
1
4 reps
6 reps
85%
85%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Incline Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Bench Press (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Incline Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Bench Press (Dumbbell)
3
1
4 reps
6 reps
85%
85%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Incline Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
1B
Bench Press (Dumbbell)
3
1
3 reps
5 reps
87.5%
87.5%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2B
Incline Bench Press (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
1B
Bench Press (Dumbbell)
4
5 reps
60%
2A
B-Stance Romanian Deadlift (Dumbbell)
4
5 reps
60%
2B
Incline Bench Press (Dumbbell)
4
5 reps
60%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2A
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
60%
1B
Stiff Leg Deadlift (Dumbbell)
4
5 reps
60%
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Bent Over Row (Dumbbell)
4
5 reps
RPE 6-7
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
1B
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@9-10
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
8 Reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
3
Incline Curl (Dumbbell)
1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
1B
Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
8 Reps
80%
80%
2A
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
3
Incline Curl (Dumbbell)
1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
Day 3
1A
Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
1B
Stiff Leg Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
2B
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@9-10
3
Incline Curl (Dumbbell)
1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10