r/Fitness

This program is written by Josh English from Muscle and Strength. Read the article <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split">here</a>.This program an ideal fit for novice and intermediate level lifters who only has access to dumbbells - whether you're someone who prefers the comfort of a home workout, a frequent traveler in need of a dependable routine that can be done in hotel gyms, or simply someone who favors dumbbells as their primary workout tool at the gym.If you're a beginner or early novice, it is recommended that you complete the 3-day per week dumbbell program or 4-week per week dumbbell program first.Program Structure:<ul><li>Day 1: Chest, Shoulders, &amp; Triceps Dumbbell Workout</li><li>Day 2: Legs &amp; Core Dumbbell Workout</li><li>Day 3: Back &amp; Biceps Dumbbell Workout</li><li>Day 4: Legs &amp; Core Dumbbell Workout</li><li>Day 5: Complete Upper Body Dumbbell Workout</li></ul>This workout regime is designed to be sustainable and effective for up to 12 weeks.Upon reaching the 12-week mark, it might be time to elevate your workout intensity. This could mean increasing the overall volume of your exercises, opting for heavier dumbbells, or exploring gyms that offer a broader selection of weight training equipment to diversify your routine.The structure of this program involves committing to five workout days each week. The flexibility is yours regarding which days to choose for your workouts. The key is to ensure you integrate two days dedicated to rest or active recovery into your weekly routine.The primary objective of this program is to facilitate muscle building. However, if your goal is more aligned with fat loss, that's absolutely fine as well. In that case, it's important to adjust your diet and caloric intake to align with your weight loss objectives.For this specific workout program, it's recommended to maintain your rest periods at approximately 45 seconds, ensuring efficiency and intensity throughout your training sessions.

M&S 5 Day Dumbbell Program

This program is written by Josh English from Muscle and Strength. Read the article <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout">here</a>.This routine is ideal for intermediate to advanced lifters who prefer home workouts, need a reliable workout for spaces like hotel gyms, or favor dumbbells over other equipment.This final installment in the series is designed as the last step in a progressive journey, where each program builds upon the previous one by gradually increasing the number of workout days each week, thus increasing the overall volume of your training.To prepare for this 6-day routine, it's recommended to progress through programs with less days: starting with the 3-day program, then moving to the 4-day, and subsequently the 5-day program.This comprehensive program not only guides you through various exercises but also educates you on muscle development, how to effectively use our workout plans for maximum muscle growth, nutritional strategies for muscle building, appropriate supplementation, and methods to track your progress.You can engage in this workout for a period of up to 12 weeks.The routine is structured around a push/pull/legs pattern, ensuring that each muscle group receives training at least twice a week. Certain muscle groups, like the back and shoulders, will receive additional indirect training.While the program doesn't specifically include abdominal exercises and cardio, these can be incorporated according to your personal fitness goals.The main objective of this program is to assist in building lean muscle mass, although it's also suitable for those aiming for fat loss. Achieving either goal depends significantly on your dietary habits, particularly whether you are in a calorie surplus for muscle gain or a calorie deficit for fat loss.During the workouts, aim to maintain rest periods between 45-60 seconds between sets.When choosing weights, select ones that provide a challenge for each exercise. You should aim to finish each set feeling like you could do just one more rep.Once you complete the recommended duration of this program, you have the option to continue with it if it's still enjoyable and yielding results. Alternatively, you can revisit the earlier workouts in the series, focusing on increasing your strength in each exercise.

M&S 6 Day Dumbbell Program

As the name implies, this program is a stopgap until you can gain access to a full gym with barbells and machines. If you are motivated to grow stronger and want to do so immediately, this program will get you started before your motivation dries up as you wait for equipment or books. The Dumbbell Stopgap is written by Redditor Cammorak and is featured on the r/fitness Wiki.Dumbbell Stopgap is a 3x per week program that alternates between workout A and B. They will alternate with a one-day gap and have a 2-day gap every weekend. So on the first week, you will do Workout A on Monday, B on Wednesday, and A again on Friday (or whatever 3 days you have chosen). On the second week, you will do Workout B on Monday, A on Wednesday, and B again on Friday. Workout A<ul><li>Bulgarian split squat or Lunge</li><li>Floor press</li><li>Straight-legged deadlift</li><li>Plank</li></ul>Workout B<ul><li>Bulgarian split squat or Lunge</li><li>Seated shoulder press (If you don't have access to a seat, sit on the floor with your legs outstretched (also called a Savickas Press). The latter is actually preferable, but I can't find a good video guide to doing it.)</li><li>Standing two-dumbbell bent over row</li><li>Plank</li></ul>This program requires that you have access to a set of dumbbells (meaning a progression of dumbbells, usually at 2.5 or 5 lb intervals) or a pair of adjustable dumbbells.ProgressionFor each exercise but the plank, at the lightest weight available (or with empty hands), do as many repetitions (reps) as possible, up to 10. Do this three times (sets) before moving on to the next exercise. Rest for 1 minute between sets. When you can do an exercise for 3 sets of 10 reps each, increase the dumbbell weight by one step next time you do the exercise. You may progress very quickly using this method, but eventually it will take longer to increase the weight. This is okay. If you remain stuck at the same number of reps and the same dumbbell weight for 3 workouts, decrease the dumbbell weight by two steps and try progressing again.For the plank, do 3 sets held as long as possible. If you can't do 3 sets when you start out, do as many sets as you can.Extra exercisesIf you have access to them, dips and pullups are used by both bodyweight strength trainees and weightlifters. They are excellent exercises and will greatly increase your strength. Do the same as above: 3 sets of as many reps as you can. These sets can go beyond 10 reps and still be effective, so do as many as you can 3 times. If you can do 3 sets of 10 reps, you will most likely be stronger than many people in your gym.

The Dumbbell Stopgap

Are you searching for a simple, effective way to exercise at home using just dumbbells? We understand that not everyone wants to invest in costly fitness equipment. Our workout plan is designed for you! All you need are some dumbbells and an adjustable bench. Suitable for beginners and those at an intermediate level, this routine is straightforward and efficient. If you happen to have a pull-up bar, we recommend incorporating chin-ups or wide-grip pull-ups into your back exercises for added benefit!This is a 3 day workout program. You'll want to have at least one rest day between your workout days. A sample schedule is:<ul><li>Monday -&nbsp;Chest and Triceps</li><li>Tuesday - Rest</li><li>Wednesday - Back and Biceps</li><li>Thursday - Rest</li><li>Friday -&nbsp;Legs and Shoulders</li><li>Saturday - Rest</li><li>Sunday - Rest</li></ul>This routine was designed by Frankoman from team Muscle &amp; Strength and is published on the r/fitness Wiki as a recommended routine. Please refer to the full program guide from <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html">Muscle &amp; Strength</a> for more details.

Frankoman's Dumbbell Only Split

Phrak's Greyskull Linear Progression Program (GSLP) is a popular beginner lifting program on Reddit and across the internet. It has an excellent balance of push and pull movements to help you develop a balanced physique.The program is 3X a week, with 2 alternating days of whole body training. Weights increase every workout on the compound movements–squat, bench, deadlift, rows, and chin-ups–with a mix of bodybuilding isolation exercises at the end of the workouts.Rules for GSLP:<ul><li>Make sure to warm-up before entering into your working sets</li><li>Last set is for As Many Reps As Possible (AMRAP) with good form</li><li>Progress with 2.5 lbs for upper body lifts and 5 lbs for lower body lifts (automatically in the app)</li><li>If final AMRAP set hits more than 10 reps, consider doubling the weight increase</li><li>If you cannot do weighted chin-ups, use assisted pull-up machines or negative chin-ups until you can do bodyweight chin-ups, then slowly add weight</li><li>If you fail to get 5 reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10% and increase again.</li><li>The program can be run for as long as it is effetive, but at least 6 weeks is recommended</li></ul>

Phrak's Greyskull LP

<h2 style="margin-left: 0px!important;">nSuns 531 Program Guide</h2><h3 style="margin-left: 0px!important;">How to use nSuns app on Boostcamp?</h3><ol><li>Pick an nSuns variation<ul><li>4 days/week (best for those new to nSuns)</li><li>5 days/week (if you have 2-3 months of nSuns training)</li><li>6 days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)</li><li>6 days/week Deadlift Focus (if you can handle 5 days/wk and want to focus on dealift)</li></ul></li><li>Training Max (TM) onboarding<ul><li>Input your TM, which should be ~90% of your current 1 Rep Max (1RM) for your compound exercises</li><li>If you don't know your 1RMs, use the built-in 1RM calculator to help you estimate.</li></ul></li><li>Compound exercises on nSuns<ul><li>Boostcamp will automatically give you target reps and weight based on your TM. Use the app to complete the reps.</li><li>Boostcamp will automatically increase your TM for next week based on how you do on the 1+ sets.</li></ul></li><li>Accessory exercises on nSuns<ul><li>You can add your own accessory exercises to increase muscle and bring up lagging body parts.</li></ul></li></ol><hr><h2 style="margin-left: 0px!important;">nSuns Common Questions</h2><h3 style="margin-left: 0px!important;">Why nSuns 531?</h3>nSuns will help a lifter make serious progress in the big four compound exercises–squat, bench, deadlift, and overhead press–while also adding muscle mass using a high volume training approach.nSuns is a linear progression program that increases in weights on compound exercises on a weekly basis. You have the flexibility to add your own isolation exercises for hypertrophy.<h3 style="margin-left: 0px!important;">Who is nSuns program for?</h3>nSuns is for novice and intermediate lifters, i.e. those with at least 6 months of consistent training experience and basic proficiency in the compound exercises.If you're a complete beginner, check out the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a> on Boostcamp. If you are a novice lifter and prefer a lower volume, more muscle focused program, check on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program</a> on Boostcamp.<h3 style="margin-left: 0px!important;">How long is each nSuns workout?</h3>Given the high volume nature of the program, expect to be in the gym for 1-2 hours per session.<hr>Read the full <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/nsuns-531-powerlifting-program">nSuns Guide and FAQ</a> for detailed app walkthrough, FAQ, and reviews.

nSuns 5/3/1 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass as well as strength</a> using a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">high volume</a> and linear periodization approach. nSuns program is also highly customizable, with 4, 5 and 6 day per week versions.<h2 style="margin-left: 0px!important;">nSuns App (Official)</h2>Boostcamp partnered with the creator of nSuns (Cody, who prefers to remain anonymous) to digitize nSuns from spreadsheets into our free app format. On the Boostcamp App, you can run nSuns with easy 1RM (<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-hit-a-new-pr-test-your-1-rep-max-guide">one rep max</a>) onboarding, auto weight progressions, and exercise guidance.Read the full program guide below.

nSuns 5/3/1

<h2 style="margin-left: 0px!important;">Reddit PPL Quick Start Guide</h2>Why do Reddit PPL workout?Reddit PPL combines linear progression (weekly weight increases) for compound exercises (squat, bench, deadlift, overhead press, rows), along with higher rep bodybuilding style with isolation exercises.Who is Reddit PPL for?Reddit PPL is designed for novice and early stage intermediate lifters. Ideally you would have at least 6 months of consistent training experience and basic proficiency in the compound exercises. If you're a complete beginner, check out other programs on Boostcamp like the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner program</a>.Reddit PPL Schedule Examples<ul><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — REST Friday — Push Saturday — Pull Sunday — Legs</li><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — Push Friday — Push Saturday — Legs Sunday — REST</li></ul>Scroll down below for specific Reddit PPL workout details.How to progress weights for main compound exercises?The weight progressions for compounds will be automatically calculated for you in the Boostcamp App.The Reddit PPL progression logic is as followed:<ul><li>Add 5 lb / 2.5 kg for upper body compounds (bench, row, overhead press)</li><li>Add 5 lb / 2.5 kg for squats</li><li>Add 10 lg / 5 kg for deadlifts</li></ul>How to progress for accessory exercises on Reddit PPL?Once you can hit all the prescribed sets and reps with good form, add a small amount of weight. Accessories are more about mind muscle connection.How to eat on Reddit PPL?There is no one-size-fits-all meal plan that is specifically designed for Reddit PPL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the Reddit PPL split. You should also ensure that your sleep is on point (7+ hours daily).How long to rest between Reddit PPL sets?In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.What to do if you fail compound exercises on Reddit PPL?If you fail the main compound exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.Diagnose why you failed. Are you getting good recovery–calorie surplus, high protein diet, and good sleep, low stress? Do you need a deload week? If you've been training hard for 4+ consecutive weeks, take a lighter week to recover.If you fail over several weeks even after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.Other questions for Reddit PPL?Read the full Reddit PPL App &amp; Program Guide <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/reddit-ppl">here</a>.

Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle.Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet.Reddit PPL appReddit PPL is free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise video guidance, and progress tracking. Boostcamp is the all-in-one super app for weight training.Read the full program guide below.

Reddit PPL

<h2 style="margin-left: 0px!important;">Dumbbell PPL Routine Guide</h2>Dumbbell PPL (Push, Pull, Legs) is a beginner dumbbell routine that only uses dumbbells and a pull up bar. If you have limited access to equipment or you're always constantly in small hotel gyms, this program is perfect for you.The Dumbbell PPL workout program is primarily designed for hypertrophy (muscle building), but you'll gain strength as well. This program gained immense popularity on Reddit and was created by u/gregariousHermit.<h3 style="margin-left: 0px!important;">Dumbbell PPL App</h3>Dumbbell PPL is free on Boostcamp App, the last lifting app you'll ever need. You'll be able to easily follow Dumbbell PPL workouts with weight tracking, exercise video demos, and training analytics.<h3 style="margin-left: 0px!important;">Dumbbell PPL Required Equipment</h3><ul><li>Dumbbells: You will need adjustable dumbbells or a range of lighter to heavier dumbbells. Dumbbell PPL is not practical if you only have a single pair of dumbbells.</li><li>Bench: Ideally you would have an adjustable bench to do incline flyes on push days, but it is not a deal breaker. If you only have a flat bench, replace incline with flat flyes.</li><li>Pull-up bar: Every hotel gym should have a place to do pull-ups. If you're working out at home, buy yourself a simple door-mounted bar.</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Routine</h3>Push Day<ul><li>Chest Dumbbell Press</li><li>Incline Flyes</li><li>Arnold Press</li><li>Overhead Tricep Extension</li><li>Hanging Leg Raise</li></ul>Pull Day<ul><li>Pull-ups</li><li>Bent-over Row</li><li>Reverse Fly</li><li>Shrug</li><li>Bicep Curl</li><li>Hanging Leg Raise</li></ul>Legs Day<ul><li>Goblet Squat</li><li>Lunge</li><li>Single Leg Deadlift</li><li>Calf Raise</li><li>Hanging Leg Raise</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Progression</h3><ul><li>For each set, do as many reps as possible, but no more than 12 reps per set. Rest ~90 seconds between each set to ensure proper recovery.</li><li>If you are able to complete all 3 sets for 12 reps of an exercise, then increase to the next available weight next workout.</li><li>If you use the same weight and reps on an exercise for three straight workouts without being able to increase weight, deload the weight for that exercise by two weight increments (~10%) the next workout and work your way back up.</li><li>For pull-ups and hanging leg raises, start with just your bodyweight. If those get too easy, add a dumbbell between your feet. If pull-ups are too hard, try negative pull-ups or break up the rep targets into more sets.</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Schedule</h3>How often you do Dumbbell PPL is up to you and the speed at which you can recover. It is important to stay consistent so you can make progress. At minimum, it is recommended that you do Dumbbell PPL workouts a minimum of 4 days per week, or a max of 6 days per week.<h3 style="margin-left: 0px!important;">6 Day Dumbbell PPL</h3>Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Push Friday - Pull Saturday - Legs Sunday - Rest<h3 style="margin-left: 0px!important;">4 Day Dumbbell PPL</h3>Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Rest Friday - Push Saturday - Pull Sunday - Legs Next Monday - Rest Next Tuesday - Push ...<h2 style="margin-left: 0px!important;">Dumbbell PPL Common Questions</h2><h3 style="margin-left: 0px!important;">Dumbbell PPL vs Dumbbell Stopgap</h3>Dumbbell PPL is more of a bodybuilding style program with a Push Pull Legs 3-day split. Dumbbell Stopgap is more of a full body 2-day split (workout A and workout B). Both are good dumbbell focused programs that require adjustable dumbbells.<h3 style="margin-left: 0px!important;">Dumbbell PPL results</h3>Thousands of new lifters have used Dumbbell PPL to build muscle and strength. This program is by no means a replacement for routines that include barbells and machines, but it works well for beginners with limited equipment. To see results, scroll down below for reviews on search "dumbbell PPL reddit" to see more detailed reviews by lifters who've used the program.<h3 style="margin-left: 0px!important;">PPL Dumbbell Workout</h3>PPL Dumbbell Workouts are split into 3 days: Push Day, Pull Day, and Leg Day. As each day focuses on a part of the body, you can run this routine with no or minimal rest in between. Therefore, you should aim to train 5-6 days a week for best results.<h3 style="margin-left: 0px!important;">No pull-up bar?</h3>It is highly recommended that you gain access to a pull-up bar. You can buy one off Amazon for less than $100. If you really can't get a pull-up bar, you can try using a stable table to perform a row instead.<h3 style="margin-left: 0px!important;">What to do after Dumbbell PPL</h3>We recommend doing a beginner full gym program like GZCL Program, r/Fitness Basic Beginner Routine (3x5), or Greg Nuckols Beginner Program, or 5/3/1 for Beginners. You can find all these programs free on Boostcamp App. All these programs require access to barbells and some machines, but will yield better results as you become more advanced with lifting.

Dumbbell PPL (Push, Pull, Legs) is a beginner dumbbell routine that only uses dumbbells and a pull up bar. If you have limited access to equipment or you're always constantly in small hotel gyms, this program is perfect for you.The Dumbbell PPL workout program is primarily designed for hypertrophy (muscle building), but you'll gain strength as well. This program gained immense popularity on Reddit and was created by u/gregariousHermit.<h3 style="margin-left: 0px!important;">Dumbbell PPL App</h3>Dumbbell PPL is free on Boostcamp App, the last lifting app you'll ever need.Read the full program guide below.

Dumbbell PPL

The r/fitness Basic Beginner Routine 3x5 variation is a three-day routine with only five new movements. This routine is best framed as a “training wheels” routine. The primary goal is to be a simple, easy to follow routine that will help beginners get into the gym, start training with the standard barbell lifts, and build a habit of going to the gym consistently.Alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting.Progression<ul><li>Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench, Overhead Press, Row, Chin Up) each day you do the lift.</li><li>Add 5 lbs (2.5 kg) to the lower body lifts (Squat, Deadlift) each day you do the lift.</li><li>If you do more than 10 reps on your AMRAP set, add 5 lbs (2.5 kg) / 10 lbs (5 kg) instead.</li><li>If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift.</li></ul>

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