{"product_id":"dumbbell-workout-program-4-days-a-week-12-weeks-pdf-tracker","title":"Dumbbell Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eOne pair of dumbbells. A bench. A whole physique.\u003c\/p\u003e\n\u003cp\u003eYou don't need a rack full of machines to build real muscle. Dumbbells (4x) is a serious 12-week hypertrophy program built for one pair of adjustable dumbbells and a bench — four training days, every set, rep and weight written out for you. Zero guesswork, whether you train at home or on a busy gym floor.\u003c\/p\u003e\n\u003ch3\u003eWhich dumbbell program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eDumbbells (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Four days a week, supersets keeping it dense — serious size from minimal kit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDumbbells (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's your priority and you can give it five days? Max frequency, our highest-volume dumbbell program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 78-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e48 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — awkward angle or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· supersets pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· rounds-for-time finishers sharpen it up\u003c\/li\u003e\n\u003cli\u003eEverything runs on one pair of adjustable dumbbells and a bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHome-gym lifters — a pair of adjustable dumbbells and a bench is all you need\u003c\/li\u003e\n\u003cli\u003eIntermediate and up — you want a real hypertrophy plan, not random circuits\u003c\/li\u003e\n\u003cli\u003eAnyone chasing size without a rack full of machines\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 78-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 48 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan you really build muscle with just dumbbells?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eAbsolutely. Dumbbells load every major muscle plenty for growth — the key is progressive overload, and this program maps it out set by set across 12 weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eOne pair of adjustable dumbbells and a bench. That's the whole kit — a light pair of adjustables covers the full weight range you'll need.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 4 days a week enough for growth?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — four full sessions with supersets deliver the weekly volume that builds muscle, without living in the gym.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eTwo dumbbells. A bench. Follow the page. Build real size.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854580371775,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_8fb91827-1a77-40fc-89bd-1e14d35450ad.png?v=1785712408","url":"https:\/\/www.chalkperformancetraining.com\/products\/dumbbell-workout-program-4-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}