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BoostcampPNG

Push pull legs dumbbell only

by Mack M.

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
    Oct 01, 2024 01:40
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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
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