Program Description
build some baseline muscle and strength in your apartment or hotel gym! start with a comfortably light weight that you can perform the maximum number of reps for with each set. once you can do 12 good reps without significant form breakdown increase the weight. you’ll probably max out the goblet squats or bench press before anything else, at which point you should increase volume, find a more difficult variation or sign up for a gym membership! please add two days of your preferred cardio each week and consider adding a brief mobility routine before you lift.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 14, 2024 04:11
- Last EditedJul 13, 2024 07:04
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
8-12 reps
1B
Bench Press (Dumbbell)
3
8-12 reps
2A
Rear Delt Fly (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
8-12 reps
3
Arnold Press
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
4
Hanging Leg Raise
3
AMRAP
5A
Incline Curl (Dumbbell)
3
1
8-15 reps
10-20 reps
5B
French Press
3
1
8-15 reps
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
2A
Incline Chest Fly (Dumbbell)
3
8-12 reps
2B
Bench Press (Dumbbell)
3
8-12 reps
3A
Pullover (Dumbbell)
3
8-12 reps
3B
Bent Over Row (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
3
Hip Thrust (Dumbbell)
3
8-12 reps
4A
Incline Curl (Dumbbell)
4
10-15 reps
4B
Skull Crusher
3
1
10-15 reps
10-20 reps
5
Plank
3
0.5-1.5 mins
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Assisted)3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)3 Sets
8-12 Reps
3A
Pullover (Dumbbell)3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
Day 2
1
Goblet Squat3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)3 Sets
8-12 Reps
4
Hanging Leg Raise3 Sets
AMRAP
5A
Incline Curl (Dumbbell)3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 1
1A
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
3
Arnold Press3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)4 Sets
10-15 Reps
4B
Skull Crusher3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank3 Sets
0.5-1.5 mins