{"product_id":"dumbbell-workout-program-5-days-a-week-12-weeks-pdf-tracker","title":"Dumbbell Workout Program — 5 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eFive days. Two dumbbells. Maximum muscle at home.\u003c\/p\u003e\n\u003cp\u003eThe 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.\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 (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Five anchor days, maximum frequency and volume — the most muscle you can build at home in 12 weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDumbbells (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— want serious size on four days instead? The same method, a little more recovery.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 90-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e60 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive anchor days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— Lower A · Push · Pull · Lower B · Shoulders \u0026amp; Arms\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 day and a swap for every movement\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\u003eDedicated home-gym lifters who can commit to five sessions a week\u003c\/li\u003e\n\u003cli\u003eIntermediate to advanced — you recover well and want the most volume\u003c\/li\u003e\n\u003cli\u003eAnyone chasing maximum size with just dumbbells and a bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 90-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 60 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 serious muscle with just dumbbells?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — 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.\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 it — a pair of adjustables covers the full range across all five days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 5 days a week too much?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eThe 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.\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\"\u003eFive days. Two dumbbells. Follow the page. Build maximum size.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854581223743,"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_e43f5af2-0c8d-450a-b270-ce5b604a4a33.png?v=1785712523","url":"https:\/\/www.chalkperformancetraining.com\/products\/dumbbell-workout-program-5-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}