Unlock your strength with the M&S Dumbbell Only Workout, a comprehensive 8-week program designed for full-body conditioning using just dumbbells. Committing to three days a week, you'll engage in a variety of exercises like squats, bench presses, and rows, targeting all major muscle groups for balanced development. Each session is crafted to build strength, enhance endurance, and sculpt your physique, making it perfect for both beginners and seasoned lifters. Get ready to transform your fitness journey, one rep at a time!

Beginner strength and hypertrophy program with limited equipment, created by Josh England for Muscle & Strength.

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

Day 2 calls for dumbbell hamstring curls, which I can't find in the database. As day 2 already has lunges and deadlifts, I've opted to replace the hamstring curl with bodyweight pull-ups.

M&S Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Step-Up (Weighted)

Dumbbell Row

Rear Delt Fly (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Bench Press (Close Grip)

Lunge (Dumbbell)

Pull-Up (Bodyweight)

Deadlift (Dumbbell)

Overhead Press (Dumbbell)

Chest Fly (Dumbbell)

Hammer Curl

Overhead Extension (Dumbbell)

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