Dumbbell Volume
Eight weeks, five days a week, on a pair and a bench: push, pull and legs, then upper and lower again lighter.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 5
- Level
- Intermediate
- Gear
- A pair of dumbbells and an adjustable bench. The bench is not optional — three of the five days lie on it.
The sessions Five 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 4 × 10
- Dumbbell Shoulder Press 3 × 12
- Incline Dumbbell Flye 3 × 15
- Overhead Triceps Extension 3 × 12
Two reps short of failure on the presses. The week is long — spend it evenly.
Day 2 Pull
- One-Arm Dumbbell Row 4 × 10 each
- Bent-Over Dumbbell Row 3 × 12
- Dumbbell Pullover 3 × 12
- Reverse Flye 3 × 15
- Dumbbell Curl 3 × 12
Both rows, two angles. Elbow past the ribs, then squeeze — the arm is just the hook.
Day 3 Legs
- Dumbbell Squat 4 × 10
- Dumbbell Romanian Deadlift 3 × 12
- Bulgarian Split Squat 3 × 10 each
- Dumbbell Calf Raise 3 × 15
The heaviest leg day. Rear foot on the bench for the split squats.
Day 4 Upper
- Incline Dumbbell Press 4 × 12
- Bent-Over Dumbbell Row 3 × 12
- Lateral Raise 3 × 15
- Preacher Curl 3 × 12
- Lying Triceps Extension 3 × 12
The second pass, a gear lower than Monday. Chase the pump, not the log.
Day 5 Lower
- Dumbbell Reverse Lunge 4 × 10 each
- Dumbbell Step-up 3 × 10 each
- Single-Leg Glute Bridge 3 × 12 each
- Dead Bug 3 × 12
All single-leg, all control. Step up onto the bench and own the way down.
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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