Back to routines

Premium

6‑Week Dumbbell & Barbell Home Builder

Build real muscle and strength at home using nothing but a barbell and a pair of dumbbells.

Intermediate

Build Muscle

3 days/week

Home

For Everyone

6 Weeks

Workout Plan

Chest & Back

1

Triceps Dip (Bench Leg)

Triceps Dip (Bench Leg) - frame 1

Triceps Dip (Bench Leg) - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Notes:

4 sets to burn.

2

Deep Push-Up

Deep Push-Up - frame 1

Deep Push-Up - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

3

Dumbbell Fly

Dumbbell Fly - frame 1

Dumbbell Fly - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

4

Barbell Bent-Over Row

Barbell Bent-Over Row - frame 1

Barbell Bent-Over Row - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

5

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row - frame 1

Dumbbell Bent-Over Row - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

6

Dumbbell Upright Row

Dumbbell Upright Row - frame 1

Dumbbell Upright Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-

Legs

Premium Content

Shoulders & Arms

Premium Content

Premium Content

Upgrade to Premium to unlock the full workout plan, coach guide, and FAQ

Workout Plan • Coach Guide • Frequently Asked Questions