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Dumbbell Upper/Lower

by Cody T.
54 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
    Sep 14, 2025 09:16

Summary

Transform your upper and lower body strength with this 8-week Dumbbell Upper/Lower program, designed for four days a week of focused training. Each session targets major muscle groups through a variety of effective dumbbell exercises, including the Incline Bench Press and Pull-Ups, ensuring balanced development and increased muscle definition. With a mix of compound and isolation movements, you'll build strength and endurance while maximizing your results. Get ready to elevate your fitness game and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.4%
Quadriceps
9.3%
Abs
8.3%
Chest
8.3%
Glutes
8.3%
Triceps
8%
Lats
7.7%
Biceps
7.5%
Upper Back
7.3%
Front Delts
6.8%
Lower Back
5.3%
Middle Delts
5%
Calves
5%
Forearms
1.5%
Rear Delts
1%
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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
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2
Pec Fly (Dumbbell)
2
12-15 reps
RPE 9-10
3
Pull-Up (Bodyweight)
3
5-15 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Skull Crusher
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
2
Sissy Squat
2
12-20 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
4
Nordic Curl
2
5-12 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5-15 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
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
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 8-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9-10
7
Incline Tricep Extension (Dumbbell)
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8-9
2
Nordic Curl
2
5-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8-9
4
Sissy Squat
2
12-20 reps
RPE 8-9
5
Single Leg Calf Raise
3
12-15 reps
RPE 9-10
6
V-Up
3
10-20 reps
RPE 9-10
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