Dumbbell Centric Upper/Lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Dumbbell) | 3 | 4–8 reps |
| 1B | Dumbbell Bench Pullover | 3 | 6–10 reps |
| Superset | |||
| 2A | Pull-Up (Bodyweight) | 3 | AMRAP |
| 2B | Upright Row (Dumbbell) | 3 | 10–15 reps |
| 2C | French Press | 3 | 6–10 reps |
| Superset | |||
| 3A | Push Up | 3 | AMRAP |
| 3B | Lying Leg Raise | 3 | AMRAP |
| 3C | Preacher Curl (Dumbbell) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Dumbbell) | 3 | 6–10 reps | — |
| 1B | Sit Up | 3 | AMRAP | — |
| 1C | Calf Raise (Bodyweight) | 3 | 10–20 reps | — |
| Superset | ||||
| 2A | Goblet Squat | 3 | 6–10 reps | — |
| 2B | Neck Curl | 3 | 10–25 reps | @6 |
| 2C | Neck Extension | 3 | 10–25 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Overhead Press (Dumbbell) | 3 | 6–10 reps |
| 1B | Chin-Up (Bodyweight) | 3 | AMRAP |
| 1C | Skull Crusher | 3 | 8–12 reps |
| Superset | |||
| 2A | Fly Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| 2C | Sit Up | 3 | AMRAP |
| Superset | |||
| 3A | Push Up | 3 | AMRAP |
| 3B | Wrist Curls | 3 | 10–15 reps |
| 3C | One Arm Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 3D | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps |
| 1B | Seated Calf Raise | 3 | 10–20 reps |
| Superset | |||
| 2A | Bent Over Row (Dumbbell) | 3 | 8–12 reps |
| 2B | Neck Curl | 3 | 10–25 reps |
| 2C | Lying Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Alternating Dumbbell Curl | 3 | 6–10 reps |
| 1B | French Press | 3 | 6–10 reps |
| 1C | Single Arm Row (Dumbbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 2B | Dumbbell Bench Pullover | 3 | 8–12 reps |
| 2C | Hammer Curl | 3 | 6–10 reps |
| Superset | |||
| 3A | Ring Push Up | 3 | AMRAP |
| 3B | Reverse Wrist Curl (Dumbbell) | 3 | 10–15 reps |
| 3C | Sit Up | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps |
| 1B | Sit Up | 3 | AMRAP |
| 1C | Standing Calf Raise | 3 | 10–20 reps |
| Superset | |||
| 2A | Stiff Leg Deadlift (Dumbbell) | 3 | 4–8 reps |
| 2B | Sissy Squat | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dumbbell Centric Upper/Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dumbbell Centric Upper/Lower is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dumbbell Centric Upper/Lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
