Dumbbell Volume
Eight weeks, five days a week, on a pair and a bench: push, pull and legs, then upper and lower again lighter.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 5
- Level
- Intermediate
- Gear
- A pair of dumbbells and an adjustable bench. The bench is not optional — three of the five days lie on it.
The sessions Five 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 Push
- Dumbbell Bench Press 4 × 10
- Dumbbell Shoulder Press 3 × 12
- Incline Dumbbell Flye 3 × 15
- Overhead Triceps Extension 3 × 12
Two reps short of failure on the presses. The week is long — spend it evenly.
Day 2 Pull
- One-Arm Dumbbell Row 4 × 10 each
- Bent-Over Dumbbell Row 3 × 12
- Dumbbell Pullover 3 × 12
- Reverse Flye 3 × 15
- Dumbbell Curl 3 × 12
Both rows, two angles. Elbow past the ribs, then squeeze — the arm is just the hook.
Day 3 Legs
- Dumbbell Squat 4 × 10
- Dumbbell Romanian Deadlift 3 × 12
- Bulgarian Split Squat 3 × 10 each
- Dumbbell Calf Raise 3 × 15
The heaviest leg day. Rear foot on the bench for the split squats.
Day 4 Upper
- Incline Dumbbell Press 4 × 12
- Bent-Over Dumbbell Row 3 × 12
- Lateral Raise 3 × 15
- Preacher Curl 3 × 12
- Lying Triceps Extension 3 × 12
The second pass, a gear lower than Monday. Chase the pump, not the log.
Day 5 Lower
- Dumbbell Reverse Lunge 4 × 10 each
- Dumbbell Step-up 3 × 10 each
- Single-Leg Glute Bridge 3 × 12 each
- Dead Bug 3 × 12
All single-leg, all control. Step up onto the bench and own the way down.
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
Chest · Quadriceps · Middle back · Shoulders · Biceps · Triceps · Abdominals · Calves · Glutes · Hamstrings
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 — three of the five days lie on it. Train 5 days a week.
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 Volume” 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.
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