Program Description
Only dumbbells and a bench? No problem! Superset fashion. Only transition rest between exercises. Keep rest as minimal as possible between sets. Full eccentric control on every single rep. Really milk that stretch to maximize hypertrophy and fail within the rep range regardless of what dumbbells you have. Stay within the more difficult 2/3 of the range of motion if you need even more stimulus to fail within the target rep range. Regardless of what technique you employ, note it down so you repeat that same technique and still maintain progression.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedJan 11, 2026 07:18
- Last EditedJan 11, 2026 07:25
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Glutes
11.5%
Quadriceps
11.5%
Front Delts
9.6%
Chest
9.6%
Triceps
7.7%
Upper Back
7.7%
Biceps
7.7%
Lats
7.7%
Forearms
3.8%
Lower Back
3.8%
Abs
3.8%
Middle Delts
3.8%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Dumbbell)
2
5-30 reps
RPE 8
1B
Stiff Leg Deadlift (Dumbbell)
2
5-30 reps
RPE 8
2A
Upright Row (Dumbbell)
2
5-30 reps
RPE 8
2B
Split Squat (Dumbbell)
2
5-30 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
5-30 reps
RPE 8
3B
Front Squat (Dumbbell)
2
5-30 reps
RPE 8
4A
Pullover (Dumbbell)
2
5-30 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
5-30 reps
RPE 8
5A
Deficit Push Up
2
5-30 reps
RPE 8
5B
Bent Over Row (Barbell)
2
5-30 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1A
Skull Crusher (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
1B
Stiff Leg Deadlift (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
2A
Upright Row (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
2B
Split Squat (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
3A
Bicep Curl (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
3B
Front Squat (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
4A
Pullover (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
4B
Chest Fly (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
5A
Deficit Push Up1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
5B
Bent Over Row (Barbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
Day 2
1A
Skull Crusher (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
1B
Stiff Leg Deadlift (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
2A
Upright Row (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
2B
Split Squat (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
3A
Bicep Curl (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
3B
Front Squat (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
4A
Pullover (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
4B
Chest Fly (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
5A
Deficit Push Up1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
5B
Bent Over Row (Barbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
Day 3
1A
Skull Crusher (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
1B
Stiff Leg Deadlift (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
2A
Upright Row (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
2B
Split Squat (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
3A
Bicep Curl (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
3B
Front Squat (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
4A
Pullover (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
4B
Chest Fly (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
5A
Deficit Push Up1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8
5B
Bent Over Row (Barbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@8
@8