SBS Hypertrophy Dumbbell Only

Transform your physique with the SBS Hypertrophy Dumbbell Only program, a comprehensive 18-week journey designed for serious lifters. Committing just three days a week, you'll engage in targeted dumbbell exercises that maximize muscle growth and strength across all major muscle groups. Each session is structured to push your limits with a mix of supersets and high-intensity movements, ensuring you stay challenged and motivated. Whether you're a seasoned athlete or just starting out, this program will help you build muscle and enhance your overall fitness. Grab your dumbbells and get ready to see results!

Based on https://www.strongerbyscience.com/program-bundle/
All credit to Greg Nuckols. Download the sheets, read the instructions.

Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1% per missed rep.

Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment.

Use Farmer's Carries to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. Percentages based on max 50' carry (1RM) without drops. Every-minute-on-the-minute (EMOM), farmer's carry for the prescribed distance at the percentage 1RM. Add smallest available increment (10 lbs, 5lb per dumbbell) after each 7 week wave and repeat cycle.

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