Dumbbells only (6 day PPL modified)
This is Dumbbell only workout program. Do the same workouts for 5 to 6 months. Each week you will progressively overload if you're strong enough.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 15 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Chest Fly (Dumbbell) | 3 | 12 reps | @7.5 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8 reps | @8.5 |
| 6 | JM Press (Dumbbell) | 3 | 12 reps | @9 |
| 7 | Tricep Kickback | 3 | 12 reps | @7 |
| 8 | Neck Curl | 3 | 20 reps | @7 |
| 9 | Neck Extension | 3 | 20 reps | @8 |
| 10 | Lateral Neck Raises | 3 | 20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Row | 3 | 15 reps | @7 |
| 2 | Wide Dumbbell Rows | 3 | 15 reps | @8.5 |
| 3 | Pullover (Dumbbell) | 3 | 15 reps | @8.5 |
| 4 | Preacher Curl (Dumbbell) | 3 | 15 reps | @7.5 |
| 5 | Hammer Curl (Dumbbell) | 3 | 15 reps | @8 |
| 6 | Wrist Curls | 3 | 15 reps | @6.5 |
| 7 | Reverse Wrist Curl (Dumbbell) | 3 | 15 reps | @7.5 |
| 8 | Wrist Rotation | 3 | 15 reps | @6 |
| 9 | Farmer's Walk (Weighted) | 3 | 1 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 15 reps | @7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @10 |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Standing Calf Raise | 3 | 15 reps | @6.5 |
| 5 | Decline Sit Up (Weighted) | 3 | 12 reps | @9 |
| 6 | Dragon Flag | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 15 reps | @7.5 |
| 4 | Chest Fly (Dumbbell) | 3 | 12 reps | @9 |
| 5 | Tricep Extension (Dumbbell) | 3 | 15 reps | @7 |
| 6 | Tricep Kickback | 3 | 15 reps | @7.5 |
| 7 | Neck Curl | 3 | 20 reps | @6.5 |
| 8 | Neck Extension | 3 | 20 reps | @6.5 |
| 9 | Lateral Neck Raises | 3 | 20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dumbbell Row | 3 | 15 reps | @7 |
| 2 | Wide Dumbbell Rows | 3 | 15 reps | @8 |
| 3 | Pullover (Dumbbell) | 3 | 15 reps | @8.5 |
| 4 | Bicep Curl (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Wrist Curls | 3 | 15 reps | @6.5 |
| 6 | Reverse Wrist Curl (Dumbbell) | 3 | 15 reps | @7.5 |
| 7 | Wrist Rotation | 3 | 15 reps | @6 |
| 8 | Farmer's Walk (Weighted) | 3 | 1 min | @7 |
| 9 | Concentration Curl | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 15 reps | @7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @10 |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @8 |
| 4 | Standing Calf Raise | 3 | 15 reps | @6.5 |
| 5 | Decline Sit Up (Weighted) | 3 | 12 reps | @9 |
| 6 | Dragon Flag | 3 | 10 reps | @10 |
Common questions
Yes, Dumbbells only (6 day PPL modified) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dumbbells only (6 day PPL modified) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dumbbells only (6 day PPL modified) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
