Only Upper (Dumbbells)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| Superset | |||
| 2A | Bench Press (Dumbbell) | 5 | 12 reps |
| Superset | |||
| 3A | Decline Bench Press (Dumbbell) | 4 | 12 reps |
| 4 | Floor Press (Dumbbell) | 3 | 12 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 10 reps |
| 8 | Bicep Curl (Dumbbell) | 4 | 12 reps |
| 9 | Hammer Curl | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 5 | 12 reps |
| 2 | Chest Supported Row (Dumbbell) | 4 | 12 reps |
| 3 | Pullover (Dumbbell) | 3 | 10 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Dumbbell) | 4 | 12 reps |
| 6 | Zottman Curl | 4 | 12 reps |
| 7 | Hammer Curl | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 5 | 12 reps |
| 2 | Chest Fly (Dumbbell) | 3 | 12 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 4 | 12 reps |
| 4 | Arnold Press | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 6 | Skull Crusher | 3 | 12 reps |
| 7 | Zottman Curl | 4 | 12 reps |
| 8 | Bicep Curl (Dumbbell) | 4 | 12 reps |
| 9 | Hammer Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 5 | 12 reps |
| 2 | Chest Supported Row (Dumbbell) | 4 | 12 reps |
| 3 | Pullover (Dumbbell) | 4 | 12 reps |
| 4 | Hammer Curl | 4 | 12 reps |
| 5 | Reverse Bicep Curl (Dumbbell) | 4 | 13 reps |
| 6 | Bicep Curl (Dumbbell) | 4 | 12 reps |
| 7 | Hammer Curl | 4 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Only Upper (Dumbbells) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Only Upper (Dumbbells) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Only Upper (Dumbbells) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
