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Full body - dumbells only *****

by Sil

Program Description

Transform your physique with this 8-week full-body workout program designed exclusively for dumbbells! Comprising 24 sessions, each lasting around 40 minutes, this plan focuses on muscle sculpting through a variety of effective exercises targeting all major muscle groups. Whether you're a novice or intermediate lifter, you'll build strength and endurance with movements like squats, bench presses, and rows, all while honing your form and technique. Get ready to challenge yourself and see real results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 04, 2025 08:58
  • Last Edited
    Nov 04, 2025 09:28
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Upper Back
9.9%
Chest
9.2%
Glutes
9.2%
Hamstrings
8.4%
Lats
8.4%
Triceps
8%
Quadriceps
7.4%
Biceps
6.4%
Abs
6.2%
Middle Delts
5.6%
Lower Back
4.4%
Adductors
2.4%
Rear Delts
2.4%
Forearms
0.8%
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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
Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Renegade Row
3
-
4
Arnold Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Renegade Row
3
-
4
Arnold Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Renegade Row
3
-
4
Arnold Press
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Renegade Row
3
-
4
Arnold Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
-
2
Floor Press (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl
3
-
5
Wall Sit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
-
2
Floor Press (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl
3
-
5
Wall Sit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
-
2
Floor Press (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl
3
-
5
Wall Sit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
-
2
Floor Press (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl
3
-
5
Wall Sit
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Bent Over Row (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Plank
1
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Front Raise
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Kickback
3 Sets
12 Reps
-