Transform your home workouts with the **Home Dumbbell** program, a comprehensive 12-week journey designed for daily training. Each week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing just a dumbbell to build strength and muscle across all major muscle groups. With seven days of targeted exercises, including floor presses, goblet squats, and pull-ups, you'll maximize your results without the need for a gym. Get ready to elevate your fitness game and achieve your goals from the comfort of your home!

Home Dummbell

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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

Floor Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

French Press (Dumbbell)

Push Up

Push

Pull-Up (Assisted)

Bent Over Row (Dumbbell)

Shrug (Dumbbell)

Hammer Curl (Dumbbell)

Alternating Dumbbell Curl

Band Pull Apart

Pull

Goblet Squat

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Calf Raise (Bodyweight)

Wall Sit

Legs

Rest

Rest + Core + Cardio

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