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SBS Hypertrophy Dumbbell Only Block 1

by Stephen C.
1 athletes joined

Program Description

Based on https://www.strongerbyscience.com/program-bundle/ All credit to Greg Nuckols. Download the sheets, read the instructions. Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1.5% per missed rep. Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment. ADD WHEN TIME PERMITS: Farmer's Carries as a finisher to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. 8 reps, every-minute-on-the-minute (EMOM), farmer's carry for 100' @ 70% max 50' carry (1RM). Add smallest available increment (5 lbs, 2.5lb per dumbbell) when it doesn't feel like RPE10.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 25, 2025 12:30
  • Last Edited
    Oct 04, 2025 01:05

Summary

Unlock your strength potential with the SBS Hypertrophy Dumbbell Only Block 1 program! Over the course of 7 weeks, this focused regimen combines three days of targeted supersets, designed to maximize muscle growth and enhance your lifting technique. Utilizing just dumbbells, you’ll engage in effective exercises like the Bench Press and Bulgarian Split Squat, ensuring a comprehensive workout for all major muscle groups. Get ready to build muscle, improve your endurance, and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.8%
Chest
11.8%
Glutes
10.6%
Hamstrings
9.4%
Quadriceps
9.4%
Triceps
8.8%
Front Delts
7.7%
Upper Back
5.9%
Lats
4.7%
Lower Back
4.7%
Forearms
3.1%
Middle Delts
2.9%
Abs
1.8%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2B
Seated Shoulder Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
1B
Single Arm Row (Dumbbell)
4
10 reps
RPE 9-10
2A
Bulgarian Split Squat (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2B
Seated Shoulder Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
60%
1B
Single Arm Row (Dumbbell)
4
5 reps
RPE 6-7
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Seated Shoulder Press (Dumbbell)
4
5 reps
60%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
12 reps
15 reps
65%
65%
1B
Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
1B
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
1B
Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Incline Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Bench Press (Dumbbell)
3
1
6 reps
8 reps
80%
80%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Incline Bench Press (Dumbbell)
3
1
8 reps
10 reps
75%
75%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Bench Press (Dumbbell)
3
1
5 reps
7 reps
82.5%
82.5%
2A
B-Stance Romanian Deadlift (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Incline Bench Press (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
1B
Bench Press (Dumbbell)
4
5 reps
60%
2A
B-Stance Romanian Deadlift (Dumbbell)
4
5 reps
60%
2B
Incline Bench Press (Dumbbell)
4
5 reps
60%
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
12 reps
15 reps
65%
65%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
12 reps
15 reps
65%
65%
2A
Bulgarian Split Squat (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
11 reps
13 reps
67.5%
67.5%
2A
Bulgarian Split Squat (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
10 reps
12 reps
70%
70%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
10 reps
12 reps
70%
70%
2A
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
10 reps
75%
75%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
1B
Stiff Leg Deadlift (Dumbbell)
3
1
9 reps
11 reps
72.5%
72.5%
2A
Bulgarian Split Squat (Dumbbell)
3
1
7 reps
9 reps
77.5%
77.5%
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 9-10
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
5 reps
60%
1B
Stiff Leg Deadlift (Dumbbell)
4
5 reps
60%
2A
Bulgarian Split Squat (Dumbbell)
4
5 reps
60%
2B
Bent Over Row (Dumbbell)
4
5 reps
RPE 6-7
3
Incline Curl (Dumbbell)
1
6
10-12 reps
3-5 reps
RPE 9-10
RPE 9-10
Week 1
1 / 7 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
1B
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@9-10
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
2B
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Incline Curl (Dumbbell)
1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
1B
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
75%
75%
2A
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2B
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Incline Curl (Dumbbell)
1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10
Day 3
1A
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
1B
Stiff Leg Deadlift (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2B
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@9-10
3
Incline Curl (Dumbbell)
1 Set
6 Sets
10-12 Reps
3-5 Reps
@9-10
@9-10