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Upper/Lower 4 days week

by Bennett W.
5 athletes joined

Program Description

Workout? I’m not sure the other purposes of a workout program lmao, maybe to get strong, get you moving

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2024 08:24
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unlock your strength potential with this 12-week Upper/Lower workout program, designed for four days of focused training each week. This program combines compound and isolation exercises, utilizing just dumbbells to build muscle and enhance overall fitness. Expect to target major muscle groups, including your chest, back, legs, and arms, with effective movements like the Dumbbell Row, Goblet Squat, and Bench Press. Get ready to elevate your lifting game and achieve the results you've been striving for!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
2
1
10 reps
2 reps
-
-
6
Tricep Extension (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Plank
2
1 mins
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Floor Press (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
2
Lunge (Dumbbell)
4
10 reps
-
3
Hip Thrust (Dumbbell)
4
10 reps
-
4
Split Squat (Dumbbell)
3
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Side Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Dumbbell Row
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4
Pullover (Dumbbell)
3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
2 Reps
-
-
6
Tricep Extension (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Goblet Squat
4 Sets
10 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Hamstring Curl
2 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Dumbbell Row
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
Floor Press (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
10 Reps
-
2
Lunge (Dumbbell)
4 Sets
10 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
4
Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Side Plank
2 Sets
1 mins
-