Limited equipment doesn’t have to mean limited results.

The Intermediate Dumbbells Only Program is a 12-week, full-body training plan built to challenge your strength, conditioning, and work capacity using dumbbells.

You’ll train four full-body workouts per week using supersets and minimal rest to keep the intensity high. The program also incorporates different training methods, including isometrics, eccentrics, and plyometrics, to challenge your muscles beyond standard sets and reps.

Your weights should become challenging within the prescribed rep range, and as you progress, so should the resistance.

THE BREAKDOWN

Phase 1 / Weeks 1–4

Phase 2 / Weeks 5–8

Phase 3 / Weeks 9–12

Log your workouts. Know what you lifted last time. Then come back ready to improve it.

Have fun, stay safe, and WORK!