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My Fitness Plan - build muscle
by Rebekah S.
9 athletes joined
Program Description
Build muscle, get stronger, stay fit, overall stay healthy.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Mar 28, 2024 09:20
Last Edited
Jun 11, 2024 11:01
down_app
Week 1
1 / 12 Weeks
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
8 Reps
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
2
Goblet Squat
3 Sets
8 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
4
Tempo Deadlift
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 3
1
Dumbbell Row
3 Sets
10 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
15 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Oblique Crunch
3 Sets
20 Reps
Day 2
1
Arnold Press
3 Sets
10 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 3
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
10 Reps
Day 1
1
Goblet Squat
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Tempo Deadlift
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Jump Squat
3 Sets
12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
7
Hip Thrust (Dumbbell)
3 Sets
15 Reps
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
9
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
2
Goblet Squat
3 Sets
8 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
4
Tempo Deadlift
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
8 Reps
Day 3
1
Dumbbell Row
3 Sets
10 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
15 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Tempo Deadlift
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 2
1
Arnold Press
3 Sets
10 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 3
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
10 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Jump Squat
3 Sets
12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
7
Hip Thrust (Dumbbell)
3 Sets
15 Reps
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
9
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
2
Goblet Squat
3 Sets
8 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
4
Tempo Deadlift
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
8 Reps
Day 3
1
Dumbbell Row
3 Sets
10 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
15 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Tempo Deadlift
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 2
1
Arnold Press
3 Sets
10 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 3
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
10 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Jump Squat
3 Sets
12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
7
Hip Thrust (Dumbbell)
3 Sets
15 Reps
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
9
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
2
Goblet Squat
3 Sets
8 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
4
Tempo Deadlift
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
8 Reps
Day 3
1
Dumbbell Row
3 Sets
10 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
15 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Tempo Deadlift
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 2
1
Arnold Press
3 Sets
10 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 3
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
10 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Jump Squat
3 Sets
12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
7
Hip Thrust (Dumbbell)
3 Sets
15 Reps
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
9
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
2
Goblet Squat
3 Sets
8 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
4
Tempo Deadlift
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
8 Reps
Day 3
1
Dumbbell Row
3 Sets
10 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
15 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Tempo Deadlift
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 2
1
Arnold Press
3 Sets
10 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 3
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
10 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Jump Squat
3 Sets
12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
7
Hip Thrust (Dumbbell)
3 Sets
15 Reps
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
9
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Squat (Dumbbell)
3 Sets
12 Reps
2
Goblet Squat
3 Sets
8 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
4
Tempo Deadlift
3 Sets
10 Reps
5
Lunge (Dumbbell)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
8 Reps
Day 3
1
Dumbbell Row
3 Sets
10 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
3
Good Morning
3 Sets
15 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Oblique Crunch
3 Sets
20 Reps
Day 1
1
Goblet Squat
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
3
Tempo Deadlift
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
6
Hip Thrust (Dumbbell)
3 Sets
15 Reps
7
Hip Thrust (Bodyweight)
3 Sets
15 Reps
Day 2
1
Arnold Press
3 Sets
10 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
Concentration Curl
3 Sets
8 Reps
7
Mountain Climber
3 Sets
20 Reps
8
Bicycle Crunches
3 Sets
20 Reps
Day 3
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 Up
3 Sets
10 Reps
5
Skull Crusher
3 Sets
12 Reps
6
Tricep Kickback
3 Sets
12 Reps
7
Push Up
3 Sets
10 Reps
Day 4
1
Arnold Press
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Front Raise
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Jump Squat
3 Sets
12 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
7
Hip Thrust (Dumbbell)
3 Sets
15 Reps
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
9
Oblique Crunch
3 Sets
20 Reps