Transform your home workouts with the At Home Dumbbell Lift program, a comprehensive 10-week journey designed for those looking to build strength and muscle using just a set of dumbbells. Committing to five days a week, you'll tackle a variety of targeted exercises, including leg days, push days, and core-focused routines, all structured around effective supersets to maximize your gains. Whether you’re a beginner or a seasoned lifter, this program will challenge you to push your limits and achieve your fitness goals—all from the comfort of your home. Get ready to lift, sweat, and see results!

This is an intermediate program designed to fit into a day to day schedule. The exercises are super sets to save time in a very busy life. Designed to be used with little equipment, usually found in a home gym.

At Home Dumbbell Lift

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Step-Up (Weighted)

Standing Calf Raise

Leg day

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Incline Fly Press (Dumbbell)

Dip (Weighted)

Push Day A

Pull-Up (Weighted)

Pull Day A

Incline Bench Press (Dumbbell)

Single Arm Overhead Tricep Extension

Pec Fly (Dumbbell)

French Press

Push Day B

Pull Day B

Bulgarian Split Squat (Dumbbell)

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