Full body ( Adjustable ) Dumbbells Hypertrophy

This is a 3-day per week hypertrophy program for all levels of lifter. Each workout targets the whole body. The program is set up in a way that slightly favors your arms and shoulders, though the back, chest, and legs also are worked plenty in each session. This program is best for people with access to a set of adjustable dumbbells or hotel gyms, which often have limited equipment.

The program should be run 3 days per week with at least one day of rest in between. If you want to increase volume, just perform the next workout every other day, which will result in a 3.5 day per week average. This program can be run indefinitely, but make sure to deload once in a while if you feel worn out or are stuck in your progression.

It's recommended to perform myo-rep sets on all the isolation exercises (Incline curls, overhead extensions, skull crushers, lateral raises, reverse flyes). This will add stimulus and promote more growth in your arms and shoulders. You can google what myo-rep sets are, but in short, it means this:

Perform your first set like normal, striving to come close to failure. Then, on the rest of the sets, after failure, you will rest for just a couple of seconds and then resume the set until you reach the number you reached on your first set. This results in coming to or close to failure more than just three times, and will really contribute to growth. Here's an example:

Incline curls:
Set 1: 11 reps
Set 2: 9 reps, rest a few seconds, then 2 more reps
Set 3: 8 reps, rest a few seconds, 2 more reps, rest a few seconds, 1 more rep

In this example, your biceps would reach muscular failure around six times instead of just three. Good stuff!

Don't do myo-reps on the more strenuous compound movements like chinups, squats, RDLs or the bench pressing movements as this will be extremely fatiguing and could potentially lead to injury.

Enjoy the program!

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Curl (Dumbbell)

Reverse Fly

Incline Bench Press (Dumbbell)

Dumbbell Row

Single Leg Romanian Deadlift

Skull Crusher

Chin-Up (Weighted)

Seated Overhead Press (Dumbbell)

Pullover (Dumbbell)

Incline Chest Fly (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Split Squat (Dumbbell)

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