This is a 4-week dumbbell only workout program. The focus is resistance training. You can use this program to build muscle, improve strength or lose weight.

Follow the suggested split provided – can always switch things up to accommodate a busy schedule.

Getting the best outcome of the program will depend on various factors. The first being consistency, the closer you follow the program and adhere to it the greater the results you will get. Eating and fuelling your body properly, along with adequate sleep are very important to get the most out of this program.

You will need at least one set of dumbbells. I would recommend having a few sets of dumbbells so you can adjust weight depending on the exercise.

This workout program is for anyone. If you are unsure how to do the exercises, please refer to the video instructions. Always start light and focus on form and technique before increasing weight.