Millers Muscle Maximizer

This is designed to build muscle and add density over 12 weeks when you’re tight on time and only have dumbbells and a bench. The first set of each workout is going to be your max weight with proper form for the listed number of reps, after which you can decrease the weight to complete the following sets as described. The supersets on day 2 and 3 are designed to be repeated as many times as possible in the last 5 minutes of your workout, to failure. Day 4 is set up to be an AMRAP day.

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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

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Incline Tricep Extension (Dumbbell)

Skull Crusher (Dumbbell)

Push Up

Dumbbell Row

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Incline Hammer Curl (Dumbbell)

Concentration Curl

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Goblet Squat

Bent Over Row (Dumbbell)

Barrel Press (Dumbbell)

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