Program Description
Beginner hypertrophy program written for Muscle & Strength by Steve Shaw. https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html Day 2's dumbbell side bends are replaced with seated incline curls because side bends are a terrible exercise. Day 2 deadlifts are also moved to third main lift. Day 3 floor press is replaced with a bench press and moved to be the day's main lift in lieu of lunges.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2024 09:56
- Last EditedSep 04, 2024 06:47
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
2
Bench Press (Dumbbell)
3
6-12 reps
3
Single Arm Row (Dumbbell)
3
6-12 reps
4
Bicep Curl (Dumbbell)
3
6-12 reps
5
Overhead Extension (Dumbbell)
3
6-12 reps
6
Sit Up
3
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
4
Shrug (Dumbbell)
3
10-15 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Standing Calf Raise
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
2
Wide Grip Pull-Up
3
6-12 reps
3
Lunge (Dumbbell)
3
6-12 reps
4
Hammer Curl
3
6-12 reps
5
Tricep Extension (Dumbbell)
3
6-12 reps
6
Lying Leg Raise
3
10-25 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Dumbbell)3 Sets
6-12 Reps
2
Bench Press (Dumbbell)3 Sets
6-12 Reps
3
Single Arm Row (Dumbbell)3 Sets
6-12 Reps
4
Bicep Curl (Dumbbell)3 Sets
6-12 Reps
5
Overhead Extension (Dumbbell)3 Sets
6-12 Reps
6
Sit Up3 Sets
10-25 Reps
Day 2
1
Step-Up (Weighted)3 Sets
6-12 Reps
2
Seated Overhead Press (Dumbbell)3 Sets
6-12 Reps
3
Stiff Leg Deadlift (Dumbbell)3 Sets
6-12 Reps
4
Shrug (Dumbbell)3 Sets
10-15 Reps
5
Incline Curl (Dumbbell)3 Sets
10-15 Reps
6
Standing Calf Raise3 Sets
10-20 Reps
Day 3
1
Bench Press (Dumbbell)3 Sets
6-12 Reps
2
Wide Grip Pull-Up3 Sets
6-12 Reps
3
Lunge (Dumbbell)3 Sets
6-12 Reps
4
Hammer Curl3 Sets
6-12 Reps
5
Tricep Extension (Dumbbell)3 Sets
6-12 Reps
6
Lying Leg Raise3 Sets
10-25 Reps