Dumbbells for Life: A Strength-Based Workout Cycle

The workouts in this program use mostly dumbbells in order to directly target and build muscle. Intensity will be based on RPE, increasing for specific workouts each week by 1 RPE. Therefore, you can focus on your form for a specific workout when increasing intensity rather than increasing the intensity of every workout. The progression of overloading is broken up by each week cycle, cycling over every 6 weeks. Have fun :)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Overhead Extension (Dumbbell)

Rear Delt Fly (Dumbbell)

Abs Crunch (Bodyweight)

Chest, Delts, Triceps

Bicep Curl (Dumbbell)

Bent Over Row (Dumbbell)

Shrug (Dumbbell)

Lateral Raise (Dumbbell)

Plank

Biceps, Triceps, Upper Back

circuit workout, done twice

end with 10-20 minutes of cardio 


Core & Cardio

Split Squat (Dumbbell)

Standing Calf Raise

Hip Thrust (Dumbbell)

Side Bend (Dumbbell)

Legs and Back

Incline Bench Press (Dumbbell)

Squat (Dumbbell)

Arnold Press

Hamstring Curl

Full Body, Dumbbell Focus

circuit workout
reps increase by 2 every other week
end with 10-20 minutes of cardio 


circuit workout
reps increase by 2 every other week 

end with 10-20 minutes of cardio 


Romanian Deadlift + Squat Increases, +1 RPE

Rep til Failure for all movements on last set

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