These workouts are for any skill level! Beginner to advanced. Most of the exercises can be made easier or harder based on the weight you choose.

Only a pair of dumbbells! A few options for varied weights would be ideal, yet not necessary to complete this plan. Even if you only have a pair of 10lb weights you’ll still get a great workout. In this program I am seen using 10lb, 20lb, and 40lb dumbbells.

This is a 5 day split program! I would recommend listening to your body and taking your 2 rest days when you need them most. Some people may like getting all 5 workouts done Monday-Friday and taking the weekends off. Others might like resting ever 3 days or so! It’s completely up to you on how you want to fit these 5 workouts per week into your schedule.

Follow the workouts to a T. You will get the best outcome by staying consistent in the plan, along with dialing in your nutrition. Adequate rest is also crucial, 6-8 hours per night. Your body needs to recover. Don’t forget to bring the intensity. There’s always an easy way out. You may see “10 reps” and quickly rush through them just to “get them done”. To truly achieve the best outcome you need to focus on mind muscle connection and challenge yourself with every single rep!

The goal is to build muscle! I want to prove to you that you don’t need fancy equipment to do so either. You can fatigue a muscle enough to force growth with only dumbbells and that is what this plan will help you do.