Muscle Building

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Goblet Squat

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Glute Bridge Hold

Calf Raise Sumo

Lower body

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Pullover (Dumbbell)

Push Up

Tricep Dip (Bodyweight)

Push

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Good Morning (Bodyweight)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Concentration Curl

Dead Bug

Pull

Power Circuit

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