Welcome to the dumbbell program 2.0. This is a 6 week variation of the Sweeney Fitness dumbbell program. This program was made for people who are motivated to move, but don’t have access or time to go to a full gym, or for those who want to work with simple equipment. It is composed of a variety of dumbbell and bodyweight training that encourages hypertrophy and endurance. All you will need for this program is a couple pairs of dumbbells (preferably at least 3 pairs, light to heavy) and your own bodyweight (a bench is a nice addition). 

This program is split into 2 phases. Phase 1, weeks 1-3, is organized in timed rounds. The goal of this phase is to test your limits of speed and endurance, while allowing you to move at your own pace. The split during the first 3 weeks includes 2 upper body, 2 lower body, 1 full body training day, along with 2 rest days. 
Phase 2, weeks 4-6, is organized in AMRAP workouts. The goal of this phase is to begin to introduce more hypertrophy into your routine by including lower and more moderate rep counts in an AMRAP (as many rounds as possible) format. The phase 2 split includes 2 upper body, 2 lower body, 2 full body days, along with 1 rest day. The days of each split are not specific to each day of the week to give you flexibility, but I recommend keeping the order of each split listed below in order to allow for enough recovery in between training days. 

I felt variety is key to keep you growing in a space like this. I want you to feel challenged in your training, but also that you're learning something as you go. The overall goal of a program like this is to show you that at home, the gym, while traveling, wherever you are using this program, you can absolutely challenge yourself, make progress, and enjoy the way you train with simple equipment. This is your chance to get to know your body and what it is capable of! I hope this program serves you and pushes you to surprise yourself over the course of the next 6 weeks.

Dumbbell Training 2.0

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 Full Body

W1/D5 Upper Body

W1/D6 Lower Body

W2/D1 Upper Body

W2/D2 Lower Body

W2/D3 Full Body

W2/D5 Upper Body

W2/D6 Lower Body

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 Full Body

W3/D5 Upper Body

W3/D6 Lower Body

W4/D1 Full Body Challenge

W4/D2 Upper Body

W4/D3 Lower Body

W4/D5 Upper Body

W4/D6 Lower Body

W4/D7 Full Body

W5/D1 Full Body Challenge

W5/D2 Upper Body

W5/D3 Lower Body

W5/D5 Upper Body

W5/D6 Lower Body

W5/D7 Full Body

W6/D1 Full Body Challenge

W6/D2 Upper Body

W6/D3 Lower Body

W6/D5 Upper Body

W6/D6 Lower Body

W6/D7 Full Body

Dumbbell Training 2.0

Workouts (33)