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Bobby workout

by Mateusz D
1 athletes joined

Program Description

Only for Bobby

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 29, 2024 09:12
  • Last Edited
    Jun 30, 2025 09:34

Summary

Transform your strength and conditioning with the Bobby Workout, an 8-week program designed for dedicated lifters. Committing just two days a week, you'll engage in a balanced mix of dumbbell exercises targeting your chest, back, arms, core, and legs. Each session emphasizes progressive overload with a focus on high-rep sets, ensuring you build muscle and endurance effectively. Perfect for those looking to maximize their results with minimal equipment, this program is your pathway to a stronger, more defined physique.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Push Up (Weighted)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
7
Squat (Bodyweight)
3
8 reps
-
8
Abs Crunch (Weighted)
3
8 reps
-
9
Russian Twist (Dumbbell)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Push Up (Weighted)
3 Sets
8 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
5
Seated Dumbbell Curl
3 Sets
8 Reps
-
6
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
-
7
Squat (Bodyweight)
3 Sets
8 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8 Reps
-
9
Russian Twist (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Push Up (Weighted)
3 Sets
8 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
5
Seated Dumbbell Curl
3 Sets
8 Reps
-
6
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
-
7
Squat (Bodyweight)
3 Sets
8 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8 Reps
-
9
Russian Twist (Dumbbell)
3 Sets
8 Reps
-