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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
    Nov 10, 2025 03:00

Summary

Transform your physique with the Bodybuilding UL program, a focused 6-week journey designed for serious lifters. Comprising 4 training days each week, this program emphasizes compound movements and targeted isolation exercises, ensuring balanced development of both upper and lower body muscles. With a mix of dumbbell workouts, including Bulgarian Split Squats and Bench Presses, you'll build strength and muscle definition while honing your lifting technique. Get ready to push your limits and achieve the gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Hamstrings
10.7%
Glutes
9.3%
Upper Back
9.3%
Triceps
9.3%
Front Delts
8.7%
Lats
8%
Middle Delts
8%
Biceps
6.7%
Abs
6%
Chest
4%
Lower Back
3.3%
Calves
2.7%
Rear Delts
2%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
1B
Chin-Up (Weighted)
3
6-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-8 reps
RPE 8-10
2B
Standing Calf Raise
2
8-15 reps
RPE 9-10
3A
Reverse Nordic Curl
2
8-12 reps
RPE 9-10
3B
Nordic Curl
2
6-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
1B
Bent Over Row (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Dumbbell)
2
6-12 reps
RPE 8-10
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
3A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1A
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
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
2A
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
2B
Standing Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
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
Day 2
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
1B
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
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-10
@8-10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
3A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3B
Incline Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 3
1A
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
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
2A
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-10
@8-10
@8-10
2B
Standing Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@9-10
@9-10
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
Day 4
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-10
@8-10
@8-10
1B
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
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-10
@8-10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
3A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3B
Incline Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10