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Dumbbell Full Body
by Cody T.
18 athletes joined
Program Description
Dumbbell focused full body program with the goal of gaining size. The program utilizes dumbbells, adjustable bench and a pull up bar.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 06, 2024 11:08
Last Edited
Jun 12, 2024 05:03
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2
Incline Tricep Extension (Dumbbell)
3 Sets
12-20 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
7
Nordic Curl
2 Sets
5-15 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
3
Single Leg Calf Raise
2 Sets
12-15 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
7
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9-10
8
Skull Crusher
3 Sets
12-20 Reps
@9-10
Day 3
1
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
@8-9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Skull Crusher
3 Sets
12-20 Reps
@9-10
6
Sissy Squat
2 Sets
12-20 Reps
@8-9
7
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-9
8
Single Leg Calf Raise
2 Sets
12-15 Reps
@8-9