Dumbbell Full Body Block

Program Description

Maintain or gain muscle mass using only dumbbells at home during the newborn transition. Wave loading across the block is used for all exercises. Week over week, load increases (smallest increment, 2.5 or 5 lbs), and reps decrease if RPE targets are met. Maintain load if unable to complete all sets at prescribed RPE. Deload in week 4 by reducing volume (sets) and dropping load to the minimum used in the block. Start the next block by adding the minimum increment to load (2.5 or 5 lbs). Rest 1 minute between sets. Bench press three times per week; squat pattern, row, and overhead press twice per week; deadlift pattern once per week.

Program Overview