Dumbbell Dominator
A 4-day hypertrophy program using only dumbbells. Great for home gyms or hotels with a dumbbell rack.
Build MuscleIntermediateMedium
4 days/week50 min/session1 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Incline Dumbbell Bench Press 3 sets · 8-12 reps | Goblet Squat 3 sets · 8-12 reps | — | Incline Dumbbell Bench Press 3 sets · 8-12 reps | Goblet Squat 3 sets · 8-12 reps | — | — |
| 2 | Single Arm Dumbbell Row 3 sets · 8-12 reps | Bulgarian Split Squat 3 sets · 8-12 reps | — | Single Arm Dumbbell Row 3 sets · 8-12 reps | Bulgarian Split Squat 3 sets · 8-12 reps | — | — |
| 3 | Seated Dumbbell Shoulder Press 3 sets · 8-12 reps | Walking Lunges 3 sets · 8-12 reps | — | Seated Dumbbell Shoulder Press 3 sets · 8-12 reps | Walking Lunges 3 sets · 8-12 reps | — | — |
| 4 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — | — |