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BoostcampPNG

Bodybuilding UL

by Stephen C.

Program Description

This is a clone of Dr. Pak's Bodybuilding Minimum Effective Dose program (found here: https://www.boostcamp.app/dr-pak/minimum-effective-dose-hypertrophy-program) that uses only dumbbell and bodyweight movements (no pullup bar). The weekly frequency is doubled (2 days -> 4 days per week) for convenience. Each week do 2-4 training sessions depending on recovery and time availability. Consider the program as 24 sessions, across however many weeks that takes. See Dr. Pak's program for more details. All credit to him.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 15, 2025 01:46
  • Last Edited
    Oct 15, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.6%
Middle Delts
9.9%
Lats
9.2%
Quadriceps
8.6%
Triceps
8.6%
Glutes
8.6%
Chest
8.2%
Front Delts
7.9%
Upper Back
5.8%
Biceps
5.5%
Lower Back
5.5%
Abs
4.5%
Calves
3.4%
Adductors
2.1%
Rear Delts
1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
2
B-Stance Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
6-12 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
3
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
3A
Reverse Nordic Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3B
Nordic Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@9-10
@9-10
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
5
Standing Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
2
Overhead Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-10
@8-10
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
5A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
5B
Incline Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
3A
Reverse Nordic Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3B
Nordic Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@9-10
@9-10
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
5
Standing Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
2
Overhead Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-10
@8-10
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
5A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
5B
Incline Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10