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BoostcampPNG

The Pareto Split

by Doomsmoker

Program Description

Maximize aesthetic muscle hypertrophy and core strength using a high-density, time-efficient 4-day dumbbell split.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2025 04:33
  • Last Edited
    Nov 10, 2025 07:38
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.7%
Abs
11.2%
Upper Back
10.1%
Triceps
9.8%
Quadriceps
9.3%
Glutes
9.3%
Middle Delts
9%
Hamstrings
8.5%
Lats
6.6%
Chest
4.6%
Biceps
3.3%
Rear Delts
1.9%
Adductors
1.9%
Lower Back
1.9%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Push Up
3
AMRAP
RPE 10
2B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Push Up
3
AMRAP
RPE 10
2B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Push Up
3
AMRAP
RPE 10
2B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Push Up
3
AMRAP
RPE 10
2B
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
15-20 reps
RPE 9
1B
Pike Push Up
4
AMRAP
RPE 9-10
2
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 9-10
4A
Plank (Weighted)
3
1 mins
-
4B
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
15-20 reps
RPE 9
1B
Pike Push Up
4
AMRAP
RPE 9-10
2
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 9-10
4A
Plank (Weighted)
3
1 mins
-
4B
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
15-20 reps
RPE 9
1B
Pike Push Up
4
AMRAP
RPE 9-10
2
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 9-10
4A
Plank (Weighted)
3
1 mins
-
4B
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
15-20 reps
RPE 9
1B
Pike Push Up
4
AMRAP
RPE 9-10
2
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 9-10
4A
Plank (Weighted)
3
1 mins
-
4B
Hollow Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Pullover (Dumbbell)
3
10-15 reps
RPE 9
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
3B
Front Raise
3
12-15 reps
RPE 9-10
4A
Dumbbell Zottman Curl
3
10-12 reps
RPE 10
4B
Floor Press (Close-Grip Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Pullover (Dumbbell)
3
10-15 reps
RPE 9
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
3B
Front Raise
3
12-15 reps
RPE 9-10
4A
Dumbbell Zottman Curl
3
10-12 reps
RPE 10
4B
Floor Press (Close-Grip Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Pullover (Dumbbell)
3
10-15 reps
RPE 9
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
3B
Front Raise
3
12-15 reps
RPE 9-10
4A
Dumbbell Zottman Curl
3
10-12 reps
RPE 10
4B
Floor Press (Close-Grip Dumbbell)
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
2A
Pullover (Dumbbell)
3
10-15 reps
RPE 9
2B
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
3B
Front Raise
3
12-15 reps
RPE 9-10
4A
Dumbbell Zottman Curl
3
10-12 reps
RPE 10
4B
Floor Press (Close-Grip Dumbbell)
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
2A
Split Squat (Dumbbell)
3
10-12 reps
RPE 9
2B
Step-Up (Weighted)
3
10-12 reps
RPE 9
3A
Renegade Row
3
8-10 reps
RPE 9
3B
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
2A
Split Squat (Dumbbell)
3
10-12 reps
RPE 9
2B
Step-Up (Weighted)
3
10-12 reps
RPE 9
3A
Renegade Row
3
8-10 reps
RPE 9
3B
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
2A
Split Squat (Dumbbell)
3
10-12 reps
RPE 9
2B
Step-Up (Weighted)
3
10-12 reps
RPE 9
3A
Renegade Row
3
8-10 reps
RPE 9
3B
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 9
2A
Split Squat (Dumbbell)
3
10-12 reps
RPE 9
2B
Step-Up (Weighted)
3
10-12 reps
RPE 9
3A
Renegade Row
3
8-10 reps
RPE 9
3B
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
Week 1
1 / 4 Weeks
Day 1
1
Floor Press (Dumbbell)
4 Sets
8-10 Reps
@9
2A
Push Up
3 Sets
AMRAP
@10
2B
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@10
4A
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1A
Goblet Squat
4 Sets
15-20 Reps
@9
1B
Pike Push Up
4 Sets
AMRAP
@9-10
2
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
3
Glute Bridge (Dumbbell)
3 Sets
15-20 Reps
@9-10
4A
Plank (Weighted)
3 Sets
1 mins
-
4B
Hollow Hold
3 Sets
1 mins
-
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
10-15 Reps
@9
2B
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@9
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
3B
Front Raise
3 Sets
12-15 Reps
@9-10
4A
Dumbbell Zottman Curl
3 Sets
10-12 Reps
@10
4B
Floor Press (Close-Grip Dumbbell)
5 Sets
10-15 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
@9
2A
Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
2B
Step-Up (Weighted)
3 Sets
10-12 Reps
@9
3A
Renegade Row
3 Sets
8-10 Reps
@9
3B
Russian Twist (Dumbbell)
3 Sets
20 Reps
@9-10