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
- 4
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells and an adjustable bench. The bench is not optional in this one.
The sessions Four 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 Upper A
- Dumbbell Bench Press 4 × 10
- One-Arm Dumbbell Row 4 × 10 each
- Dumbbell Flye 3 × 12
- Lying Triceps Extension 3 × 12
- Incline Dumbbell Curl 3 × 12
The heavier upper day. Take the full two minutes after the press and the row.
Day 2 Lower A
- Dumbbell Squat 4 × 10
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Lunge 3 × 10 each
- Dumbbell Calf Raise 3 × 15
Full depth on squats before you reach for a heavier pair.
Day 3 Upper B
- Dumbbell Shoulder Press 4 × 10
- Bent-Over Dumbbell Row 4 × 12
- Incline Dumbbell Press 3 × 12
- Lateral Raise 3 × 15
- Hammer Curl 3 × 12
Lighter than the other upper day, and that is the point. Shorter rests, cleaner reps.
Day 4 Lower B
- Dumbbell Step-up 4 × 10 each
- Dumbbell Split Squat 3 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Single-Leg Glute Bridge 3 × 12 each
- Dead Bug 3 × 12
All single-leg work today. Plant the back foot before you load the front one.
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
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.