Dumbbell Muscle
Eight weeks of dumbbell and bench work at higher reps, three or four days a week.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells and an adjustable bench. The bench is not optional in this one.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push
- Dumbbell Bench Press 3 × 10
- Dumbbell Shoulder Press 3 × 10
- Incline Dumbbell Press 3 × 12
- Lateral Raise 3 × 15
- Overhead Triceps Extension 3 × 12
Two reps short of failure on the presses, one on the raises. Control the way down.
Day 2 Pull
- One-Arm Dumbbell Row 3 × 10 each
- Bent-Over Dumbbell Row 3 × 12
- Lying Rear Delt Raise 3 × 15
- Incline Dumbbell Curl 3 × 12
- Hammer Curl 3 × 12
Pull with your back, not your arms — elbow past your ribs, then squeeze.
Day 3 Legs
- Dumbbell Squat 3 × 10
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Step-up 3 × 10 each
- Dumbbell Calf Raise 3 × 15
- Plank 3 × 45 sec
Step-ups: pick a height that puts your thigh level with the floor, no higher.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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