M&S Dumbbell Only Home or Gym Full Body Workout

Beginner hypertrophy program written for Muscle & Strength by Steve Shaw.

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

Day 2's dumbbell side bends are replaced with seated incline curls because side bends are a terrible exercise. Day 2 deadlifts are also moved to third main lift. Day 3 floor press is replaced with a bench press and moved to be the day's main lift in lieu of lunges.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Dumbbell)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Overhead Extension (Dumbbell)

Sit Up

Step-Up (Weighted)

Seated Overhead Press (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Standing Calf Raise

Wide Grip Pull-Up

Lunge (Dumbbell)

Hammer Curl

Tricep Extension (Dumbbell)

Lying Leg Raise

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