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Dumbness only hypertrophy program

by Jack .

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 22, 2025 07:52
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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
-