Dumbbell Dominator

A 4-day hypertrophy program using only dumbbells. Great for home gyms or hotels with a dumbbell rack.

Build MuscleIntermediateMedium

4 days/week50 min/session1 equipment type(s)

Weekly schedule

#	Mon	Tue	Wed	Thu	Fri	Sat	Sun
0	—	—	—	—	—	—	—
1	Dumbbell Bench Press 4 sets · 5 reps	Dumbbell Squat 4 sets · 5 reps	—	Incline Dumbbell Press 3 sets · 10 reps	—	Dumbbell Step Ups 3 sets · 10 per leg reps	—
2	Bent Over Two-Dumbbell Row 4 sets · 5 reps	Stiff-Legged Dumbbell Deadlift 4 sets · 5 reps	—	Dumbbell Flyes 3 sets · 12 reps	—	Split Squat with Dumbbells 3 sets · 12 per leg reps	—
3	Standing Dumbbell Press 3 sets · 5 reps	Dumbbell Lunges 3 sets · 8 per leg reps	—	One-Arm Dumbbell Row 3 sets · 10 per arm reps	—	Dumbbell Rear Lunge 3 sets · 12 per leg reps	—
4	Reverse Flyes 3 sets · 15 reps	Standing Dumbbell Calf Raise 3 sets · 10 reps	—	Dumbbell Incline Row 3 sets · 12 reps	—	Prone Manual Hamstring 3 sets · 15 reps	—
5	Close-Grip Dumbbell Press 3 sets · 8 reps	Russian Twist 3 sets · 20 total reps	—	Side Lateral Raise 3 sets · 12 reps	—	Dumbbell Seated One-Leg Calf Raise 3 sets · 15 per leg reps	—
6	Dumbbell Alternate Bicep Curl 3 sets · 8 reps	Incline Walk 1 sets · 20 min reps	—	Seated Bent-Over Rear Delt Raise 3 sets · 15 reps	—	Air Bike 3 sets · 20 total reps	—
7	Plank 3 sets · 45-60 sec reps	—	—	Lying Dumbbell Tricep Extension 3 sets · 12 reps	—	Incline Walk 1 sets · 20 min reps	—
8	Incline Walk 1 sets · 20 min reps	—	—	Incline Dumbbell Curl 3 sets · 12 reps	—	—	—
9	—	—	—	Incline Walk 1 sets · 20 min reps	—	—	—