15 reviews for Frankoman's Dumbbell Only Split

3 weeks complete

3 years of prior experience

Less than expected strength gains

As expected muscle gains

10 minute de gainage

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Before I was lifting weights on and off, never consistently, so I’m using this program to get back into weightlifting and hopefully for a longer time. Happy to be on week six. Mostly first two days lifting is over half an hour, and third day is double that, cuz of double exercises. I like this program for what im using it. I don’t know if its because of placebo, but i kinda look a little bigger than at the start, so happy with the results as for now. Maybe I will do this program for some time, future will tell, but for now - Thanks a lot to the coaches who’ve made this!

9 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

If you only have access to dumbbells I think this is a fantastic workout. I made great gains with this program, strength and muscle growth. I made only minor adjustments replacing pullovers and lunges and adding in extra stuff like pullups and more lateral raises. My only critiques are that the leg and shoulder day is long and would be better split in two and like others have mentioned it doesn’t include recommendations on when to increase weight. I found these problems to be easy to work around and was really pleased with my results after running the program for 10 weeks.

9 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

This was the perfect program to help me get back into weight training and exercise after having my 5th baby! Love the simplicity and not spending hours training. My body composition definitely improved and I got stronger. Happy with the experience and will repeat in the future.

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Very functional. Swapped out several exercises for other ones, especially on leg day. Also, instead of doing shoulders on leg day, I do a fourth day just for shoulders and extra bicep/tricep work. Making some great gains. Love the push day, getting a crazy pump. Thanks for the free program!

7 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Wanted to get back into weight lifting after almost a decade away and was looking for something to just get my feet wet. I'm on week 8 and I'm very pleased! The routine was easy to do with the equipment I had at home with a few minor modifications. I definitely feel stronger and am starting to see muscle definition taking shape.

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

I think adding some form of cardio during the week is very beneficial. I am only able to lift 2x/week, but even so, I really enjoyed this program!

3 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

The program doesn't provide how much weight to use. It isn't dumbells only and the third day has 10 exercises which is much more than the other two days. I haven't gained any strength or muscle yet.

7 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

I ran this 6 days in a row repeating it twice a week and resting on the 7th day. I have been blowing up since. Wish it had a little more ab focus but it still rocks

10 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Good program. Started this after not working out for a while. Ate well, gained 4KG and significant amount of muscles