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A dumbbell only workout program for building muscle at home or on the go This structured plan gives you the perfect balance between intensity and recovery while helping you maximize results with minimal equipment. It consists of 5 days of training, each focusing on different muscle groups, with exercises, sets and reps provided.

Printable Dumbbell Exercises

It’s perfect for beginners, but i’ll also give you more advanced dumbbell exercises you can swap in as you get stronger Want to build muscle, get stronger, and lose fat—all with just dumbbells With simple yet effective exercises, you'll target every muscle group using only dumbbells

Follow this plan with progression techniques to see noticeable results in strength, endurance, and muscle definition.

With over 150+ workouts, this dumbbell only training plan will make you unrecognisable in a year's time