logo
BoostcampPNG

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.

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
16.7%
Abs
14.4%
Triceps
11.1%
Front Delts
8.9%
Hamstrings
8.9%
Biceps
7.8%
Glutes
7.8%
Quadriceps
6.7%
Upper Back
5.6%
Lats
4.4%
Lower Back
4.4%
Adductors
2.2%
Forearms
1.1%
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
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
-