Dumbbell Programs
2 programs
Beginner Dumbbell
A simple 3-day routine using just dumbbells. It alternates two full-body workouts to build strength in legs, push, pull, and core. Start light, aim for 3×10, and increase weight as you improve. Great for beginners training at home or without barbells. Use it to build a foundation before moving to heavier or more advanced programs.
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Dumbbell PPL
Dumbbell P/P/L is a hypertrophy-focused push/pull/legs program built entirely around dumbbells—ideal for home gym users or those without access to barbells. You’ll rotate through Push, Pull, and Legs workouts 3–6 days per week, targeting all major muscle groups with compound and isolation lifts. Progress by increasing reps up to 12 per set before adding weight. Designed for flexibility and longevity, the program scales well with adjustable dumbbells and minimal equipment.
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