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Dumbbell Upper/Lower
by Cody T.
21 athletes joined
Program Description
This is a dumbbell focused upper lower split with the goal of gaining size. Can be run at home or in a gym. Program uses dumbbells, adjustable bench and pull up bar.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 06, 2024 09:09
Last Edited
Jun 03, 2024 01:26
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
3
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Sissy Squat
2 Sets
12-20 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Nordic Curl
2 Sets
5-12 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Nordic Curl
2 Sets
5-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Sissy Squat
2 Sets
12-20 Reps
@8-9
5
Single Leg Calf Raise
3 Sets
12-15 Reps
@9-10
6
V-Up
3 Sets
10-20 Reps
@9-10