DB Strength & Hypertrophy

Unlock your strength potential with the DB Strength & Hypertrophy program! Over 12 weeks, this 5-day-a-week plan focuses on building muscle and enhancing strength using just dumbbells. Each session is meticulously designed to target major muscle groups with a mix of compound and isolation exercises, ensuring balanced development. Whether you're a beginner or an experienced lifter, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and boost your confidence!

Something for those of us with only dumbbells.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Single Arm Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Overhead Extension (Dumbbell)

Hanging Leg Raise

Romanian Deadlift (Dumbbell)

Suitcase Squat

Bulgarian Split Squat (Dumbbell)

Reverse Lunge (Dumbbell)

Standing Calf Raise

Reverse Abs Crunch (Bodyweight)

Incline Bench Press (Dumbbell)

Arnold Press

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Kickback

Sit Up

Chest Supported Row (Dumbbell)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl

Rear Delt Fly (Dumbbell)

Clean & Press

Deficit Push Up

Snatch (Dumbbell)

Suitcase Carry

Lying Leg Raise

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