My Fitness Plan - build muscle

Unlock your potential with this 12-week muscle-building program designed for dedicated lifters. Committing just four days a week, you'll engage in focused workouts targeting major muscle groups, including back, biceps, chest, and triceps, using only dumbbells. Each session is crafted to maximize strength and hypertrophy through a variety of effective exercises, ensuring you build muscle efficiently. Get ready to challenge yourself and see real results as you follow along with guided videos and structured sets!

Build muscle, get stronger, stay fit, overall stay healthy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Arnold Press

Dumbbell Row

Rear Delt Fly (Dumbbell)

Hammer Curl

Bicep Curl (Dumbbell)

Concentration Curl

Mountain Climber

Bicycle Crunches

Back and Biceps, Abs

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Pullover (Dumbbell)

Push Up

Skull Crusher

Tricep Kickback

Chest and Triceps

Squat (Dumbbell)

Goblet Squat

Romanian Deadlift (Dumbbell)

Tempo Deadlift

Lunge (Dumbbell)

Hip Thrust (Dumbbell)

Hip Thrust (Bodyweight)

Legs/Glutes

Good Morning

Reverse Lunge (Bodyweight)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Russian Twist (Dumbbell)

Oblique Crunch

Shoulders, Glutes, and Abs

Jump Squat

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