Dumbbell Only 5-Day Hypertrophy
Build serious muscle with just dumbbells. Bro-split style for home lifters.
5 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Chest — Chest
- DB Bench Press: 5 × 8-10, rest 90s
- DB Incline Press: 4 × 10, rest 90s
- DB Fly: 4 × 12, rest 1 min
- DB Pullover: 3 × 12, rest 75s
- Push-up: 3 × AMRAP, rest 1 min
Back — Back
5 exercises (Pro).
Shoulders — Shoulders
5 exercises (Pro).
Arms — Biceps/Triceps
6 exercises (Pro).
Legs — Legs
5 exercises (Pro).
Run day 1 with no account