Full body Dumbell Only Push Pull

This workout program is designed to maximize hypertrophy and overall muscle development efficiently using dumbbells and a flat bench using the least amount of excercises possible to be accessible for beginners. By incorporating some compound movements and strategic supersets, the program ensures balanced strength gains across major muscle groups while optimizing time and intensity.  

Tips for Hypertrophy:
Controlled Eccentric Phase: Lower the weight slowly (2-4 seconds). This increases time under tension, a key driver of muscle growth.
Explosive Concentric Phase: Lift the weight with power (1-2 seconds), focusing on engaging the target muscles.
Pause at Peak Stretch: Hold the weight at the bottom of the movement for 1 second to maximize muscle activation.
Superset Rest Period: Rest 60-90 seconds between supersets.
Accessory Rest Period: Rest 30-60 seconds between accessory sets.
Progression: Gradually increase weights or reps weekly to maintain progressive overload.

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Week 6

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Standing Calf Raise

Full Body Push

Bicep Curl (Dumbbell)

Full Body Pull

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