3-4 days per week, Dumbbell only workout program. This workout assumes you have access to an array of Dumbbell weights and an adjustable position bench. Perfect for a home gym or if you workout a lot in hotels with Dumbbells. Written as a 3x/week program, but you can do 4 workouts per week if you prefer. Every time you come back to a repeated workout you are trying to use heavier weight or get more reps than last time.