Dumbbell Workout Program — 5 Days a Week, 12 Weeks (PDF + Tracker)
Five days. Two dumbbells. Maximum muscle at home.
The top of the dumbbell ladder. Dumbbells (5x) is a max-frequency 12-week hypertrophy program built for one pair of adjustable dumbbells and a bench — five focused days, the highest weekly volume in the line, every set, rep and weight written out for you. Serious size, from minimal kit.
Which dumbbell program matches your week?
📘 Inside the 90-page guide
- 60 workouts, written out set by set — zero guesswork
- Five anchor days — Lower A · Push · Pull · Lower B · Shoulders & Arms
- Double progression — the simple method that adds size every week
- A form-demo video on every single lift
- A warm-up for every day and a swap for every movement
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · build the foundation
- Block 2 — Hypertrophy · supersets pack on size
- Block 3 — Peak · rounds-for-time finishers sharpen it up
- Everything runs on one pair of adjustable dumbbells and a bench
Who it's for
- Dedicated home-gym lifters who can commit to five sessions a week
- Intermediate to advanced — you recover well and want the most volume
- Anyone chasing maximum size with just dumbbells and a bench
What you get
- ✅ 90-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 60 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Common questions
- Can you really build serious muscle with just dumbbells? Yes — this is our highest-volume dumbbell program, and five focused days deliver more than enough weekly stimulus for real growth. Progressive overload is mapped out set by set.
- What equipment do I need? One pair of adjustable dumbbells and a bench. That's it — a pair of adjustables covers the full range across all five days.
- Is 5 days a week too much? The five anchor days spread your volume so each muscle gets trained and recovered — it's built to be sustainable, not to burn you out. If you want a little more recovery, the 4x version runs the same method on four days.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
- Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.
Five days. Two dumbbells. Follow the page. Build maximum size.
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