1.0
(1 rating)
Program Description
The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Written By: Josh England February 7th, 2018 Updated: April 12th, 2021 https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 07, 2025 08:30
- Last EditedAug 08, 2025 06:03
Summary
Transform your strength training with this 12-week, 4-day Upper/Lower Dumbbell Workout Routine. Each session is designed to target major muscle groups with a balanced mix of compound and isolation exercises, ensuring you build strength and muscle effectively. With a focus on dumbbell movements, you'll enhance your stability and coordination while maximizing your gains. Perfect for all fitness levels, this program will keep you motivated and challenged as you progress week by week. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Tricep Extension (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Squat (Dumbbell)
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Floor Press (Dumbbell)
2
8-12 reps
-
7
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
2
Reverse Lunge (Dumbbell)
4
8-10 reps
-
3
Hip Thrust (Dumbbell)
4
8-10 reps
-
4
Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Plank
3
20 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Dumbbell)4 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)4 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
-
6
Tricep Extension (Dumbbell)2 Sets
8-12 Reps
-
7
Shrug (Dumbbell)2 Sets
12-15 Reps
-
Day 2
1
Goblet Squat4 Sets
8-10 Reps
-
2
Stiff Leg Deadlift (Dumbbell)4 Sets
8-10 Reps
-
3
Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Hamstring Curl3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Plank3 Sets
20 secs
-
Day 3
1
One Arm Bent Over Row4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
5
Hammer Curl2 Sets
8-12 Reps
-
6
Floor Press (Dumbbell)2 Sets
8-12 Reps
-
7
Shrug (Dumbbell)2 Sets
12-15 Reps
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)4 Sets
8-10 Reps
-
2
Reverse Lunge (Dumbbell)4 Sets
8-10 Reps
-
3
Hip Thrust (Dumbbell)4 Sets
8-10 Reps
-
4
Split Squat (Dumbbell)3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
6
Plank3 Sets
20 secs
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00Â /Â 5
Jaime W.Age 53, Man
a month ago
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
I don't know what the need was to copy and publish a routine that had already been accessible to everyone for a year.