Back to Workouts
Upper/Lower
PRO

Dumbbell Only Mass Builder

Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.

4.7(456 reviews)
8,767 enrolled
Beginner
Frequency4 days/week
Duration8 weeks
EquipmentDumbbell Only
Total Workouts32

Minimal equipment needed

Perfect for home gyms

Build real muscle mass

Great for beginners

Program Details

Training StyleUpper/Lower
DifficultyBeginner
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredDumbbell Only

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Upper A

Chest and back focus

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 10 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 10 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 10 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 12 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 12 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 12 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 12 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 10 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 15 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 20 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 10 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 10 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 15 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 15 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 12 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 12 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 12 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 10 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 12 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Upper A

Chest and back focus (Progressive Week 2)

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 11 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 11 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 11 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 13 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 13 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 13 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Progressive Week 2)

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 13 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 11 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 16 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 21 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Progressive Week 2)

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 11 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 11 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 16 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 16 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 13 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 13 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Progressive Week 2)

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 13 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 11 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 13 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Upper A

Chest and back focus (Progressive Week 3)

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 12 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 12 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 14 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 14 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Progressive Week 3)

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 14 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 17 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 22 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Progressive Week 3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 12 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 17 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 17 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 14 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Progressive Week 3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 14 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 14 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Upper A

Chest and back focus (Progressive Week 4)

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 12 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 12 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 14 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 14 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Progressive Week 4)

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 14 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 17 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 22 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Progressive Week 4)

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 12 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 17 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 17 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 14 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Progressive Week 4)

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 14 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 14 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Upper A

Chest and back focus (Deload Week - Focus on form)

45 min
strength
Deload
6 exercises

  1. Dumbbell Bench Press

    4 sets × 6 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 6 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 6 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 7 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 7 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 7 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Deload Week - Focus on form)

45 min
strength
Deload
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 7 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 6 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 9 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 12 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Deload Week - Focus on form)

45 min
hypertrophy
Deload
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 6 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 6 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 9 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 9 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 7 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 7 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Deload Week - Focus on form)

45 min
hypertrophy
Deload
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 7 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 6 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 7 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Upper A

Chest and back focus (Intensification Phase - Week 1/3)

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 9 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 9 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 9 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 11 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 11 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 11 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Intensification Phase - Week 1/3)

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 11 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 9 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 19 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Intensification Phase - Week 1/3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 9 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 9 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 14 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 14 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 11 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 11 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Intensification Phase - Week 1/3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 11 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 9 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 11 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Upper A

Chest and back focus (Intensification Phase - Week 2/3)

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 8 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 8 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 8 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 10 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 10 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 10 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Intensification Phase - Week 2/3)

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 10 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 8 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 13 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 18 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Intensification Phase - Week 2/3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 8 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 8 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 13 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 13 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 10 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 10 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Intensification Phase - Week 2/3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 10 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 8 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 10 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Upper A

Chest and back focus (Intensification Phase - Week 3/3)

45 min
strength
6 exercises

  1. Dumbbell Bench Press

    4 sets × 7 reps · Rest 90 sec

  2. Dumbbell Rows

    4 sets × 7 reps · Rest 90 sec

  3. Dumbbell Shoulder Press

    3 sets × 7 reps · Rest 90 sec

  4. Dumbbell Flyes

    3 sets × 9 reps · Rest 60 sec

  5. Dumbbell Curls

    3 sets × 9 reps · Rest 60 sec

  6. Dumbbell Tricep Kickbacks

    3 sets × 9 reps · Rest 60 sec

D2

Lower A

Quads and glutes focus (Intensification Phase - Week 3/3)

45 min
strength
6 exercises

  1. Dumbbell Goblet Squats

    4 sets × 9 reps · Rest 90 sec

  2. Dumbbell Romanian Deadlift

    4 sets × 7 reps · Rest 90 sec

  3. Dumbbell Lunges

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Step-ups

    3 sets × 10 each · Rest 90 sec

  5. Dumbbell Calf Raises

    3 sets × 12 reps · Rest 60 sec

  6. Dumbbell Russian Twists

    3 sets × 17 reps · Rest 30 sec

D3

Upper B

Shoulders and arms focus (Intensification Phase - Week 3/3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Arnold Press

    4 sets × 7 reps · Rest 90 sec

  2. Incline Dumbbell Press

    4 sets × 7 reps · Rest 90 sec

  3. Dumbbell Lateral Raises

    3 sets × 12 reps · Rest 60 sec

  4. Dumbbell Rear Delt Flyes

    3 sets × 12 reps · Rest 60 sec

  5. Dumbbell Hammer Curls

    3 sets × 9 reps · Rest 60 sec

  6. Dumbbell Skull Crushers

    3 sets × 9 reps · Rest 60 sec

D4

Lower B

Hamstrings and core focus (Intensification Phase - Week 3/3)

45 min
hypertrophy
6 exercises

  1. Dumbbell Sumo Squats

    4 sets × 9 reps · Rest 90 sec

  2. Dumbbell Stiff Leg Deadlift

    4 sets × 7 reps · Rest 90 sec

  3. Dumbbell Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  4. Dumbbell Hip Thrusts

    3 sets × 9 reps · Rest 90 sec

  5. Dumbbell Side Lunges

    2 sets × 10 each · Rest 60 sec

  6. Dumbbell Woodchops

    2 sets × 12 each · Rest 60 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Similar Workouts

Runner's Strength Foundation

2 days/week
Beginner
4.9

Women's Strength Foundations

3 days/week
Beginner
4.9

Marathon Strength Prep

2 days/week
Intermediate
4.9

Football Striker Speed

3 days/week
Advanced
4.9

Categories