Bigran DB at home program

Transform your home workouts with the Bigran DB at Home Program! Over the next 8 weeks, you'll engage in a comprehensive training regimen that combines strength and hypertrophy, focusing on key muscle groups each session. With 32 workouts designed to fit into your schedule, each session lasts about 40 minutes and requires only dumbbells, making it accessible for all fitness levels—whether you're a novice or an advanced lifter. Get ready to build muscle, enhance your strength, and achieve your fitness goals from the comfort of your home!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip Thrust (Dumbbell)

Dumbbell Row

Bulgarian Split Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

B- ( back/hams/biceps/delts)

This program is my very first time I have done so it's specialized to my needs. But more than welcom

Goblet Squat

Floor Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Weighted)

A- Quad/chest/core 

Single Leg Hip Thrust

Floor Chest Fly (Dumbbell)

Sissy Squat (Weighted)

Overhead Extension (Dumbbell)

Lying Leg Raise

C-(Glute/quads/chest/triceps)

Bent Over Row (Dumbbell)

Split Squat (Dumbbell)

Rear Delt Row

Alternating Dumbbell Curl

D-(Back/hams/biceps/delts

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