Dumbbell Body Rebuild

Transform your physique with the **Dumbbell Body Rebuild**, a comprehensive 12-week program designed for those ready to sculpt and strengthen their bodies. Comprising five training days each week, this program emphasizes hypertrophy through targeted exercises like the Dumbbell Bench Press and Single Arm Row, ensuring balanced development of all major muscle groups. With a focus on progressive overload, you'll build muscle and enhance your overall strength, all while using just dumbbells. Get ready to unleash your potential and redefine your body!

Transform your physique with just dumbbells—12 weeks to a stronger, more sculpted you, one workout at a time.

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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

Pullover (Dumbbell)

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Hammer Curl

Bicep Curl (Dumbbell)

Pull (Hypertrophy Focus)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Skull Crusher

Tricep Kickback

Lying Leg Raise

Push (Hypertrophy Focus)

Incline Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Upper (Strength Focus)

Nordic Curl

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Sissy Squat

Standing Calf Raise

Decline Crunch (Weighted)

Lower (Strength Focus)

Walking Lunge (Dumbbell)

Copenhagen Plank

Legs (Hypertrophy Focus)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Single Leg Romanian Deadlift

Arnold Press

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