The Dumbbell-Only Blueprint

No machines? No problem. This 4-12 week hypertrophy program is designed for anyone training with just a set of moderate to heavy dumbbells—at home or in the gym. Built on a lower-volume, high-intensity foundation, it’s perfect for lifters of all levels chasing maximal muscle growth with minimal equipment.

Inside the program:
A 4-day Upper/Lower training split built for hypertrophy (Monday, Tuesday, Thursday, Friday)
Video demos to master form with dumbbells
An Excel tracker to monitor your gains and mindset over time
Tips and cues to help with performance
 
Simplicity meets intensity. All you need is discipline, and dumbbells.