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Dumbbell Only HIIT Training

by Ethan MacLean
341 athletes joined

Program Description

If you only have dumbbells, don't worry, you can still have a good workout and get the results you want with only dumbbells. Get fit, strong, and a nice body with this HIIT training program. Rest between 0 sec and 1 minute between each exercise.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 01, 2024 08:29
  • Last Edited
    Jun 22, 2025 09:58

Summary

Unleash your potential with this 6-week Dumbbell Only HIIT Training program, designed for those ready to elevate their fitness game. With three sessions each week, you'll engage in high-intensity workouts that utilize only dumbbells to build strength, endurance, and muscle definition. Each session is packed with supersets targeting various muscle groups, ensuring a full-body burn that keeps your heart rate up and your body challenged. Perfect for all fitness levels, this program will help you sculpt your physique and boost your overall performance. Get ready to sweat and see results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Dumbbell)
1
1
20-30 reps
20-30 reps
RPE 8-10
RPE 9-10
1B
Front Squat (Dumbbell)
2
10-20 reps
RPE 10
2A
Single Leg Deadlift
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
2B
Single Leg Hip Thrust
2
10-20 reps
RPE 10
3A
Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
3B
Dumbbell Row
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
4A
Seated Shoulder Press (Dumbbell)
1
1
8-20 reps
8-20 reps
RPE 8-10
RPE 9-10
4B
Pull-Up (Weighted)
1
1
5-15 reps
5-15 reps
RPE 9-10
RPE 10-10
5A
Skull Crusher
2
8-20 reps
RPE 10
5B
Bicep Curl (Dumbbell)
2
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 8-10
RPE 9-10
1B
Push Up
2
AMRAP
RPE 10
2A
Overhead Press (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
2B
Dumbbell Bench Pullover
1
1
10-25 reps
10-25 reps
RPE 8-10
RPE 9-10
3A
Sissy Squat
1
1
AMRAP
AMRAP
RPE 8-10
RPE 9-10
3B
Step-Up (Weighted)
1
1
10-30 reps
10-30 reps
RPE 8-10
RPE 9-10
4A
Inverted Row
1
1
5-20 reps
5-20 reps
RPE 8-10
RPE 9-10
4B
Rear Delt Fly (Dumbbell)
1
1
10-30 reps
10-30 reps
RPE 9-10
RPE 10-10
5A
Concentration Curl
2
8-20 reps
RPE 10
5B
Overhead Extension (Dumbbell)
2
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
5-20 reps
5-20 reps
RPE 9-10
RPE 10-10
1B
Inverted Row
2
AMRAP
RPE 10
2A
Dip (Weighted)
1
1
6-20 reps
6-20 reps
RPE 9-10
RPE 10-10
2B
Single Arm Row (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3A
Bulgarian Split Squat (Dumbbell)
1
1
6-20 reps
6-20 reps
RPE 8-10
RPE 9-10
3B
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
4A
Tricep Extension (Dumbbell)
2
10-30 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
10-20 reps
RPE 10
5A
Chest Fly (Dumbbell)
2
10-20 reps
RPE 10
5B
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
1B
Push Up
2 Sets
AMRAP
@10
2A
Overhead Press (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
2B
Dumbbell Bench Pullover
1 Set
1 Set
10-25 Reps
10-25 Reps
@8-10
@9-10
3A
Sissy Squat
1 Set
1 Set
AMRAP
AMRAP
@8-10
@9-10
3B
Step-Up (Weighted)
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@9-10
4A
Inverted Row
1 Set
1 Set
5-20 Reps
5-20 Reps
@8-10
@9-10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-30 Reps
10-30 Reps
@9-10
@10-10
5A
Concentration Curl
2 Sets
8-20 Reps
@10
5B
Overhead Extension (Dumbbell)
2 Sets
8-20 Reps
@10
Day 1
1A
Split Squat (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
@8-10
@9-10
1B
Front Squat (Dumbbell)
2 Sets
10-20 Reps
@10
2A
Single Leg Deadlift
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
2B
Single Leg Hip Thrust
2 Sets
10-20 Reps
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
3B
Dumbbell Row
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-10
@9-10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-20 Reps
8-20 Reps
@8-10
@9-10
4B
Pull-Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
@9-10
@10-10
5A
Skull Crusher
2 Sets
8-20 Reps
@10
5B
Bicep Curl (Dumbbell)
2 Sets
10-30 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9-10
@10-10
1B
Inverted Row
2 Sets
AMRAP
@10
2A
Dip (Weighted)
1 Set
1 Set
6-20 Reps
6-20 Reps
@9-10
@10-10
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-20 Reps
6-20 Reps
@8-10
@9-10
3B
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
4A
Tricep Extension (Dumbbell)
2 Sets
10-30 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-20 Reps
@10
5A
Chest Fly (Dumbbell)
2 Sets
10-20 Reps
@10
5B
Abs Crunch (Weighted)
2 Sets
AMRAP
@10