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GET JACKED with Dumbbell Only Workout

by Lepson
2 athletes joined

Program Description

GET JACKED using only Dumbbells based on routine described by YTber @trainer winy.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 26, 2024 10:40
  • Last Edited
    Jun 18, 2025 11:53

Summary

Transform your physique in just 8 weeks with the GET JACKED Dumbbell Only Workout! Designed for three days a week, this program focuses on building strength and muscle across all major muscle groups using only dumbbells. Each session includes a variety of exercises such as the Dumbbell Bench Press and Romanian Deadlift, ensuring a comprehensive approach to your fitness goals. Get ready to challenge yourself, increase your strength, and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Middle Delts
9.6%
Front Delts
9%
Lats
7.9%
Hamstrings
7.2%
Upper Back
7%
Glutes
7%
Quadriceps
6.9%
Chest
6.9%
Biceps
6.2%
Rear Delts
5.8%
Lower Back
5.6%
Calves
4.8%
Abs
2.3%
Forearms
1.6%
Full-Body
1.1%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-15 reps
-
4
Overhead Press (Dumbbell)
3
8-15 reps
-
5
Bicep Curl (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Dumbbell)
3
15-20 reps
-
7
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
8
Lateral Raise (Dumbbell)
3
8-15 reps
-
9
Front Squat (Dumbbell)
3
8-15 reps
-
10
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
11
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Front Squat (Dumbbell)
3
12 reps
-
10
Romanian Deadlift (Dumbbell)
3
12 reps
-
11
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Barbell Row
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
Hammer Curl
1
-
5
Tricep Kickback
1
-
6
Rear Delt Fly (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Front Squat (Dumbbell)
1
-
10
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Barbell Row
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
8-15 reps
-
9
Front Squat (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
8-
-
Week 1
1 / 8 Weeks
Day 2
1
Rest Day
1 Set
8-
-
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Barbell Row
3 Sets
8-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Hammer Curl
3 Sets
8-15 Reps
-
5
Tricep Kickback
3 Sets
8-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
8
Lunge (Dumbbell)
3 Sets
8-15 Reps
-
9
Front Squat (Dumbbell)
3 Sets
8-15 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
3
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
15-20 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
9
Front Squat (Dumbbell)
3 Sets
8-15 Reps
-
10
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
11
Standing Calf Raise
3 Sets
15-25 Reps
-