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Dumbbell Full Body

by Cody T.
48 athletes joined

Program Description

Dumbbell focused full body program with the goal of gaining size. The program utilizes dumbbells, adjustable bench and a pull up bar.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2024 11:08
  • Last Edited
    Jun 18, 2025 09:46

Summary

Transform your physique with the **Dumbbell Full Body** program, a comprehensive 8-week journey designed for those ready to build strength and muscle using just dumbbells. With three sessions per week, you'll engage in a variety of exercises targeting all major muscle groups, including the chest, back, legs, and arms. Each workout is structured to maximize intensity and promote growth, ensuring you stay challenged and motivated. Get ready to unlock your full potential and reshape your body with this efficient and effective training plan!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
7
Nordic Curl
2
5-15 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
3
Single Leg Calf Raise
2
12-15 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
7
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9-10
8
Skull Crusher
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
5
Skull Crusher
3
12-20 reps
RPE 9-10
6
Sissy Squat
2
12-20 reps
RPE 8-9
7
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8-9
8
Single Leg Calf Raise
2
12-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9