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Dumbbell Upper/Lower

by Cody T.
34 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
    Oct 02, 2024 02:39
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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
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