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workout is designed to increase your muscle mass as much as possible in 10 weeks. Main Goal: Build Muscle Time Per Workout: 50 Mins. Works each muscle group hard once per week. Training Level: Advanced Equipment: using mostly heavy compound exercises. Barbell, Bodyweight, Program Duration: 10 Weeks.
- 71KB
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Just follow the guides and have fun! You don’t have to work through the entire book; you can pick the workouts you like most or randomly select one and make it a workout of the day. Download Volume 1 | 100 Workouts | .PDF | 15Mb | GDrive. Download Volume 2 | 100 Workouts | .PDF | 15Mb | GDrive.
- Equipment Needed
- Pdf Workout Plan
- Workout Summary
- Workout Programming Explained
- Selecting Your Dumbbells
- FAQs
Dumbbell – Required
All you need for this dumbbell workout plan is a pair of dumbbells. You may also prefer to have dumbbells of varying weights or adjustable dumbbells, as you’ll likely find you can lift different levels of resistance depending on the exercise. For example, the maximum weight you can lift for a dumbbell sumo deadlift will likely be much higher than what you can lift for a negative bicep curl. This ability to adapt the weight based on each exercise will help develop muscle and strength more effe...
Bench – Optional
If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. Nevertheless, a bench will give you more opportunities to include varied exercises, particularly if you can set an incline or a decline. This will open up more exercises to include in future workouts. Our recent guide on the decline dumbbell pulloverillustrates how changing the decline of a bench can influences how the muscles are engaged. This isn’t a requirement for this workout pla...
To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below.
This 12 week workout plan uses a 4 day split. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. By doing the same weekly routine, it will be very clear how you are progressing, as you can compare your efforts from week 1 to week 12, and hopefully see vast improvements in total volume or resis...
This workout is focused on body part splits, so that you can focus on specific parts of your body on certain days and give these muscle groups enough time to rest and recover before you train them again. This means you can really leverage proven methodology such as progressive overload to build muscle and get more from each day of training. This al...
The weight of the dumbbells is going to be the defining factor in how challenging each exercise is. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. If you’re in th...
Can I build muscle in 12 weeks?
12 weeks is more than enough time to start seeing some substantial differences in your physique and overall strength. The best approach to fitness is to follow a long-term plan, but a 12 week workout plan can help to kick start your fitness regime and help you regain that fitness you might have lost.
Can I build muscle with dumbbell only?
Yes, you can absolutely build muscles using dumbbells only. Dumbbells will create resistance during movements which will activate your muscles and help them develop and grow. Dumbbell variations of many popular exercises will also offer additional benefits around balance and stability because you have to lift each dumbbell up separately. This also helps avoid one side of your body overcompensating for the other.
Why follow a workout plan?
It’s very easy to simply pick up a pair of dumbbells and start doing bicep curls or an dumbbell overhead squat, but to really achieve your fitness goals, it’s always recommended to follow a more structured plan. This ensures that you can activate all the major muscle groups and create a more well-round physique and muscular development.
Seated Cable Row 2 12 Flat Bench Press 2 12 Dumbbell Press 2 12 Dumbbell Shrug 2 12 Tricep Pushdown 2 12 Barbell Curl 2 12 Back Extension 2 12 Standing Calf Raise 2 12 Barbell Wrist Curl 2 12 Crunches 2 12 Weeks 7-12: Upper/Lower Split w/ Increased Intensity Alternate between the following 2 exercise routines for three non-consecutive days per week
you could in Phase 1. In the sixth week, or week 2 of Phase 2, you will be back at 9-11 reps per set. In week 7, or week 3 of phase 2, weight will go up again to drop your repa down to 6-8 per set. And in week 8, or week 4 of phase 2, weight will go up to limit reps to 3-5 per set. That completes Phase 2. And in week 9 you start The
We provide a free typeable or printable 75 Hard Challenge PDF Planner for those who want to take this challenge! It includes the rules, a 75 day countdown, food log, body measurement trackers and workout logs.
Mar 18, 2023 · If you’re someone who wants to work every major muscle group every time you hit the gym, then this program is for you; especially if your goal is an improved, more fit, athletic-looking, and toned physique. Jump to the workout plan now! Alternatively, you can download the free PDF using the link below:
