19 reviews for Frankoman's Dumbbell Only Split
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!
Oscar A.
Man, 213 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Me feel stronger. Program good
Jenna Sharpe
Woman, 413 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Length of time and number of days per week
Riley M.
Man, 295 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Definitely a great intro program for those new to lifting! I used this more as a “core” of my workout program. I tried to double up on the exercises, going through each set twice per workout. I also added in fitness classes and rock climbing, and am trying for 6 days a week rather than 3. But I’ve put on a good bit of muscle, and I’ve gained a lot of strength! Even with significant modifications, I can definitely say that this program will help you gain strength and put on muscle!
Amelia
Woman, 222 weeks complete
More than expected strength gains
More than expected muscle gains
I used this program as a way to get into a consistent routine as before I never stuck with weightlifting. I'm a lot more comfortable in the gym now and with using weights. After my third week I'm confident I've gained enough strength to move to barbells. I've gained muscle in my biceps and shoulders, not as much in my triceps and back, and I do find the leg/shoulder day to be very long but overall I thought it was a good program. Would definitely recommend for someone just wanting to get comfortable and familiar with working out and using various equipment.
Jordy Lefebvre
Man, 303 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
10 minute de gainage
Man, 23
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!
Atlas A.
Man, 329 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.
Sara G.
Woman, 339 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.
Drew
Man, 323 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!
Natalia S.
Woman, 357 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.