logo
BoostcampPNG

Push pull legs dumbbell only

by Mack M.
4 athletes joined

Program Description

Get ripped at home

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 01, 2024 01:12
  • Last Edited
    Jun 18, 2025 12:37

Summary

Unlock your strength with this 8-week Push Pull Legs program designed exclusively for dumbbell training. Committing to six days a week, you'll engage in a balanced routine that targets all major muscle groups, enhancing your power and endurance. Each session combines compound and isolation movements, ensuring your chest, back, shoulders, and legs are challenged effectively. Perfect for those looking to maximize their gains with minimal equipment, this program will push your limits and elevate your fitness journey. Get ready to transform your physique and build serious muscle!
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
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
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Decline Push Up
3
10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 8
2
Kettlebell Gorilla Row
3
12 reps
RPE 8
3
Inverted Row
3
12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12 reps
RPE 8
3
Push Up (Incline)
3
12 reps
-
4
Front Raise
3
12-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
6
French Press
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
10 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
10
10 reps
-
4
Standing Calf Raise
3
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2
Decline Push Up
3 Sets
10 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
2
Kettlebell Gorilla Row
3 Sets
12 Reps
@8
3
Inverted Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@9
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
3
Push Up (Incline)
3 Sets
12 Reps
-
4
Front Raise
3 Sets
12-15 Reps
@8
5
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@8
6
French Press
3 Sets
10 Reps
@8
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12-15 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
10 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
@8
Day 6
1
Goblet Squat
4 Sets
12 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12-15 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
10 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
@8
Day 5
1
Chin-Up (Bodyweight)
4 Sets
10 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
4 Sets
12-15 Reps
@9