Dumbbell Muscle
Eight weeks of dumbbell and bench work at higher reps, three or four days a week.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells and an adjustable bench. The bench is not optional in this one.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper A
- Dumbbell Bench Press 4 × 10
- One-Arm Dumbbell Row 4 × 10 each
- Dumbbell Flye 3 × 12
- Lying Triceps Extension 3 × 12
- Incline Dumbbell Curl 3 × 12
The heavier upper day. Take the full two minutes after the press and the row.
Day 2 Lower A
- Dumbbell Squat 4 × 10
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Lunge 3 × 10 each
- Dumbbell Calf Raise 3 × 15
Full depth on squats before you reach for a heavier pair.
Day 3 Upper B
- Dumbbell Shoulder Press 4 × 10
- Bent-Over Dumbbell Row 4 × 12
- Incline Dumbbell Press 3 × 12
- Lateral Raise 3 × 15
- Hammer Curl 3 × 12
Lighter than the other upper day, and that is the point. Shorter rests, cleaner reps.
Day 4 Lower B
- Dumbbell Step-up 4 × 10 each
- Dumbbell Split Squat 3 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Single-Leg Glute Bridge 3 × 12 each
- Dead Bug 3 × 12
All single-leg work today. Plant the back foot before you load the front one.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Quadriceps · Chest · Biceps · Hamstrings · Middle back · Shoulders · Abdominals · Calves · Glutes · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A pair of dumbbells and an adjustable bench. The bench is not optional in this one. Train 3 or 4 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Dumbbell Muscle” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.