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Dumbness only hypertrophy program

by Jack .
1 athletes joined

Program Description

Beginner friendly program with Dumbbells to maximise muscle growth in the shortest amount of time

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 07:32
  • Last Edited
    Jul 27, 2025 06:48

Summary

Unlock your muscle-building potential with the Dumbness Only Hypertrophy Program! This 12-week plan focuses on three strength training sessions per week, utilizing only dumbbells to maximize hypertrophy. Each workout is designed to target major muscle groups through compound and isolation movements, ensuring balanced development and increased strength. Get ready to transform your physique and push your limits with effective exercises like the Dumbbell Bench Press, Bent Over Row, and Arnold Press. Join now and take the first step towards your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Quadriceps
10.2%
Abs
10%
Biceps
9.4%
Glutes
9.1%
Triceps
8.6%
Chest
7.9%
Front Delts
7.9%
Middle Delts
7.6%
Hamstrings
6.2%
Lats
4.5%
Calves
2.4%
Lower Back
1.9%
Adductors
1.6%
Forearms
1%
Rear Delts
0.5%
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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
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Arnold Press
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Dumbbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
-
2
Single Arm Row (Dumbbell)
3
-
3
Clean Deadlift
3
-
4
Shrug (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Concentration Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
-
2
Walking Lunge (Dumbbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Seated Calf Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Sit Up
3
-
8
Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Arnold Press
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
-
7
Bench Press (Close Grip)
3 Sets
-
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
-
2
Single Arm Row (Dumbbell)
3 Sets
-
3
Clean Deadlift
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Hammer Curl (Dumbbell)
3 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Concentration Curl
3 Sets
-
Day 3
1
Goblet Squat
4 Sets
-
2
Walking Lunge (Dumbbell)
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Russian Twist (Dumbbell)
3 Sets
-
7
Sit Up
3 Sets
-
8
Plank
2 Sets
1 mins
-