Welcome to the Dumbbell Strength Program!
This program is focused around the use of dumbbells and consists of three full-body workouts. All three workouts are designed to be completed within a week, with at least one day of rest in between each.
The same workouts will be repeated each week, but you will continue to progress by increasing the intensity, gradually and consistently. You can continue like this for quite some time, more than long enough to make considerable progress in both muscle and strength.
For the best results, review our complete Muscle and Strength guide at strength.guide. It goes deeper into the science of all the variables needed to build or maintain muscle muscle, including proper nutrition, progression, and rest.
Who is this for?
Whether you are beginner to lifting weights, or you have years of experience at the gym, following this program will give you significant improvements in muscle mass and strength.
Even if you are trying to lose bodyfat and cut calories rather than bulk up, continuing this full-body routine during that time is important to ensure you preserve your muscle mass. Strength training and adequate protein during a deficit are essential to ensure your weight loss comes more from bodyfat than muscle.
How to choose your weights and keep making progress
To begin, find a weight that challenges you in the lower rep ranges we have prescribed. For example, if we have suggested 8-12 reps, then find a weight that challenges you for 8 reps.
You should be able to perform all reps with good form, and ideally still have 2-3 reps left in the tank. Then each week you increase the reps, and when you reach the higher rep range you can look at lowering the reps back down and then increasing the weight.
Before starting, review the Training Tips which have important information on warming up, cooling down, workout progression and weight selection. Then you’ll be ready to follow the 3 workout programs. Done correctly with the principles of progression, your exercises will stay the same — but the intensity will continue to increase, providing constant stimulus for more muscle and strength to develop!