| MAIN GOAL | FOR MUSCLE GROWTH/STRENGTHENING |
| TRAINING TYPE | FULL BODY |
| DIFFICULTY LEVEL | EASY LEVEL |
| DAYS PER WEEK | 3 DAYS |
| EQUIPMENT | DUMBBELLS/BARBELL |
| GENDER | MEN & WOMEN |
Don’t have time or money for a gym? Want to try something different? Do not worry. This dumbbell-only volume program can be used (even at the gym of course) anywhere you can find a set or two of dumbbells. You can also use this program to shock your muscles if you are tired of the same routines week after week.
Don’t be fooled by its simplicity. It is difficult and demanding! This program is full body, focuses on using heavy compound exercises, and allows you to maximize gains with minimal equipment. This routine can last as long as you like, so no limit on duration as long as you see strength and muscle growth.
Key program elements to look out for
Progress: Not a single set was lost. Always push for more reps in each set using good form. If you see that with the first set you are comfortably touching the rep range we give, add weight! This means that if an exercise requires 3 sets of 6 to 12 reps, and you can do 12 reps on your first one, add more weight the next time you perform that exercise.
Fatigue: Don’t work the muscle to exhaustion, you won’t have the strength to complete the program. Work through the rep range just before you feel like you can’t do it anymore.
Food: You should eat more than you normally do to maintain your body weight in order to gain muscle mass. If you don’t want to do this, you can go up in strength, but it will be very difficult to add muscle to you.
A note for women:
Women can perform this program with dumbbells only with a recommended number of repetitions of 10-15 for most sets.
You should exercise 3 days a week – Monday, Wednesday and Friday. Do not add additional exercises to this workout. Any aerobic exercise can be done either in the morning or after your workout.
You should exercise 3 days a week – Monday, Wednesday and Friday. Do not add additional exercises to this workout. Any aerobic exercise can be done either in the morning or after your workout.
| MONDAY | |||
| Exercise | SET | REPS | REST |
| Deep sitting with dumbbells | 3 | 6-10 | 90 sec. |
| Dumbbell chest presses | 3 | 6-10 | 90 sec. |
| Bent over rowing with one arm | 3 | 6-10 | 60 sec. |
| Bicep curls with dumbbells | 3 | 6-10 | 60 sec. |
| Dumbbell triceps extensions | 3 | 6-10 | 60 sec. |
| Nibbles on the floor | 3 | MAX | 60 sec. |
| Wednesday | |||
| Exercise | SET | REPS | REST |
| Dumbbell lunges | 3 | 6-10 | 90 sec. |
| Rigid deadlifts with dumbbells | 3 | 6-10 | 90 sec. |
| Dumbbell shoulder presses | 3 | 6-10 | 60 sec. |
| Single Leg Calf Raises | 3 | 10-15 | 60 sec. |
| Dumbbell pull-ups | 3 | 10-15 | 60 sec. |
| Lateral trunk bends with a dumbbell | 3 | 10-15 | 60 sec. |
| Friday | |||
| Exercise | SET | REPS | REST |
| Deep seat with one leg – Split squat | 3 | 6-10 | 90 sec. |
| Breast extensions | 3 | 6-10 | 90 sec. |
| Pulls on the monogram | 3 | 6-10 | 60 sec. |
| Biceps curls | 3 | 6-10 | 60 sec. |
| Dumbbell French Presses | 3 | 6-10 | 60 sec. |
| Lying leg raises | 3 | MAX | 60 sec. |
