Program Description
For beginner to intermediate lifters without all the fancy equipment. Need dumbbells and a bench, nothing else. Short(er), effective workouts to make the most of your time.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJun 10, 2025 12:39
- Last EditedJul 22, 2025 08:41

Summary
Transform your physique with this comprehensive 6-week Muscle Building program, designed for four days of focused training each week. You'll target all major muscle groups with a variety of dumbbell exercises, including Goblet Squats, Bench Presses, and Romanian Deadlifts, ensuring balanced strength development. Each session combines compound movements and isolation exercises to maximize hypertrophy and enhance your overall performance. Get ready to push your limits and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Glute Bridge Hold
3
30 secs
-
5
Calf Raise Sumo
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Push Up
3
8 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Dead Bug
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
3
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3
8 reps
-
1C
Push Up (Knees)
3
8 reps
-
1D
Reverse Lunge (Bodyweight)
3
10 reps
-
1E
Plank with Shoulder Taps
3
20 reps
-
2A
Wall Sit
2
30 secs
-
2B
Hollow Hold
2
30 secs
-
2C
Side Plank
2
30 secs
-
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
3
Lunge (Dumbbell)3 Sets
10 Reps
-
4
Glute Bridge Hold3 Sets
30 secs
-
5
Calf Raise Sumo3 Sets
30 Reps
-
Day 2
1
Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Chest Fly (Dumbbell)3 Sets
10 Reps
-
3
Pullover (Dumbbell)3 Sets
10 Reps
-
4
Push Up3 Sets
8 Reps
-
5
Tricep Dip (Bodyweight)3 Sets
15 Reps
-
Day 3
1
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
2
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
-
3
Good Morning (Bodyweight)3 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)3 Sets
10 Reps
-
6
Concentration Curl3 Sets
10 Reps
-
7
Dead Bug3 Sets
10 Reps
-
Day 4
1A
Squat to Press (Dumbbell)3 Sets
10 Reps
-
1B
Romanian Deadlift to Row (Dumbbell)3 Sets
8 Reps
-
1C
Push Up (Knees)3 Sets
8 Reps
-
1D
Reverse Lunge (Bodyweight)3 Sets
10 Reps
-
1E
Plank with Shoulder Taps3 Sets
20 Reps
-
2A
Wall Sit2 Sets
30 secs
-
2B
Hollow Hold2 Sets
30 secs
-
2C
Side Plank2 Sets
30 secs
-