Dumbbell Only Workout Plan

12 weeks·4 days / wk·upper lower·dumbbells

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Weeks: 12
Sessions: 48
Peak week: 80 sets; week 11
Deloads: 2; wk 4, 8
Final week: Test

BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Focus

Volume

Block 1, week 1: RPE 758 hard sets

58 sets

Mon

Oct 5

Upper (strength)

58 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 10	RPE 7	2 min
One-arm dumbbell row	3 × 10	RPE 7	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	1 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 6

Lower (strength)

58 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 10	RPE 7	2 min
Single-leg dumbbell RDL	3 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Oct 8

Upper (volume)

55 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 10	RPE 7	2 min
Pull-up	3 × 10	RPE 7	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	2 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	1 × 12–15	RPE 8.5	60–90 s
Hammer curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 9

Lower (volume)

55 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	3 × 10	RPE 7	2 min
Dumbbell front squat	3 × 8–12	RPE 8	2 min
Dumbbell hip thrust	2 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Block 1, week 2: RPE 860 hard sets

60 sets

4 sessions

Mon

Oct 12

Upper (strength)

58 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 8	RPE 8	2 min
One-arm dumbbell row	3 × 8	RPE 8	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	1 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 13

Lower (strength)

58 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 8	RPE 8	2 min
Single-leg dumbbell RDL	3 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Oct 15

Upper (volume)

58 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 8	RPE 8	2 min
Pull-up	3 × 8	RPE 8	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	1 × 12–15	RPE 8.5	60–90 s
Hammer curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 16

Lower (volume)

58 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 8	RPE 8	2 min
Dumbbell front squat	3 × 8–12	RPE 8	2 min
Dumbbell hip thrust	2 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Block 1, week 3: RPE 963 hard sets

63 sets

4 sessions

Mon

Oct 19

Upper (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 6	RPE 9	2 min
One-arm dumbbell row	3 × 6	RPE 9	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 8.5	60–90 s

Tue

Oct 20

Lower (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 6	RPE 9	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Oct 22

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 6	RPE 9	2 min
Pull-up	3 × 6	RPE 9	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	1 × 12–15	RPE 8.5	60–90 s

Fri

Oct 23

Lower (volume)

58 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 6	RPE 9	2 min
Dumbbell front squat	3 × 8–12	RPE 8	2 min
Dumbbell hip thrust	2 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Deload: 60% loads, fewer sets38 hard sets

38 sets

4 sessions

Mon

Oct 26

Upper (strength)

42 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 5	RPE 6	2 min
One-arm dumbbell row	2 × 5	RPE 6	2 min
Standing dumbbell press	1 × 8–12	RPE 6	2 min
Pull-up	1 × 8–12	RPE 6	2 min
Dumbbell lateral raise	1 × 12–15	RPE 6	60–90 s
Dumbbell curl	1 × 12–15	RPE 6	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 6	60–90 s

Tue

Oct 27

Lower (strength)

42 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	3 × 5	RPE 6	2 min
Single-leg dumbbell RDL	2 × 8–12	RPE 6	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 6	60–90 s
Single-leg dumbbell RDL	1 × 12–15	RPE 6	60–90 s
Single-leg dumbbell calf raise	1 × 12–15	RPE 6	60–90 s
Dead bug	1 × 12–15	RPE 6	60–90 s

Thu

Oct 29

Upper (volume)

39 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	2 × 5	RPE 6	2 min
Pull-up	2 × 5	RPE 6	2 min
Dumbbell floor press	1 × 8–12	RPE 6	2 min
Chest-supported dumbbell row	1 × 8–12	RPE 6	2 min
Dumbbell rear-delt fly	1 × 12–15	RPE 6	60–90 s
Hammer curl	1 × 12–15	RPE 6	60–90 s
Dumbbell kickback	1 × 12–15	RPE 6	60–90 s

Fri

Oct 30

Lower (volume)

39 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	3 × 5	RPE 6	2 min
Dumbbell front squat	2 × 8–12	RPE 6	2 min
Dumbbell hip thrust	1 × 12–15	RPE 6	60–90 s
Dumbbell step-up	1 × 12–15	RPE 6	60–90 s
Single-leg dumbbell RDL	1 × 12–15	RPE 6	60–90 s
Dumbbell side bend	1 × 12–15	RPE 6	60–90 s

Block 2, week 1: RPE 765 hard sets

65 sets

4 sessions

Mon

Nov 2

Upper (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 10	RPE 7.25	2 min
One-arm dumbbell row	3 × 10	RPE 7.25	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 8.5	60–90 s

Tue

Nov 3

Lower (strength)

61 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 10	RPE 7.25	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 5

Upper (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 10	RPE 7.25	2 min
Pull-up	3 × 10	RPE 7.25	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	1 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	1 × 12–15	RPE 8.5	60–90 s

Fri

Nov 6

Lower (volume)

61 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 10	RPE 7.25	2 min
Dumbbell front squat	4 × 8–12	RPE 8	2 min
Dumbbell hip thrust	2 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Block 2, week 2: RPE 868 hard sets

68 sets

4 sessions

Mon

Nov 9

Upper (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 8	RPE 8.25	2 min
One-arm dumbbell row	3 × 8	RPE 8.25	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 8.5	60–90 s

Tue

Nov 10

Lower (strength)

64 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 8	RPE 8.25	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 12

Upper (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 8	RPE 8.25	2 min
Pull-up	3 × 8	RPE 8.25	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	1 × 12–15	RPE 8.5	60–90 s

Fri

Nov 13

Lower (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 8	RPE 8.25	2 min
Dumbbell front squat	4 × 8–12	RPE 8	2 min
Dumbbell hip thrust	3 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Block 2, week 3: RPE 971 hard sets

71 sets

4 sessions

Mon

Nov 16

Upper (strength)

68 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 6	RPE 9.25	2 min
One-arm dumbbell row	3 × 6	RPE 9.25	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	2 × 12–15	RPE 8.5	60–90 s

Tue

Nov 17

Lower (strength)

68 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 6	RPE 9.25	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Nov 19

Upper (volume)

68 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 6	RPE 9.25	2 min
Pull-up	3 × 6	RPE 9.25	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	2 × 12–15	RPE 8.5	60–90 s

Fri

Nov 20

Lower (volume)

64 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 6	RPE 9.25	2 min
Dumbbell front squat	4 × 8–12	RPE 8	2 min
Dumbbell hip thrust	3 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	2 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Deload: 60% loads, fewer sets42 hard sets

42 sets

4 sessions

Mon

Nov 23

Upper (strength)

45 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × 5	RPE 6	2 min
One-arm dumbbell row	3 × 5	RPE 6	2 min
Standing dumbbell press	1 × 8–12	RPE 6	2 min
Pull-up	1 × 8–12	RPE 6	2 min
Dumbbell lateral raise	1 × 12–15	RPE 6	60–90 s
Dumbbell curl	1 × 12–15	RPE 6	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 6	60–90 s

Tue

Nov 24

Lower (strength)

45 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	3 × 5	RPE 6	2 min
Single-leg dumbbell RDL	2 × 8–12	RPE 6	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 6	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 6	60–90 s
Single-leg dumbbell calf raise	1 × 12–15	RPE 6	60–90 s
Dead bug	1 × 12–15	RPE 6	60–90 s

Thu

Nov 26

Upper (volume)

42 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 5	RPE 6	2 min
Pull-up	2 × 5	RPE 6	2 min
Dumbbell floor press	1 × 8–12	RPE 6	2 min
Chest-supported dumbbell row	1 × 8–12	RPE 6	2 min
Dumbbell rear-delt fly	1 × 12–15	RPE 6	60–90 s
Hammer curl	1 × 12–15	RPE 6	60–90 s
Dumbbell kickback	1 × 12–15	RPE 6	60–90 s

Fri

Nov 27

Lower (volume)

42 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	3 × 5	RPE 6	2 min
Dumbbell front squat	2 × 8–12	RPE 6	2 min
Dumbbell hip thrust	2 × 12–15	RPE 6	60–90 s
Dumbbell step-up	1 × 12–15	RPE 6	60–90 s
Single-leg dumbbell RDL	1 × 12–15	RPE 6	60–90 s
Dumbbell side bend	1 × 12–15	RPE 6	60–90 s

Block 3, week 1: RPE 774 hard sets

74 sets

4 sessions

Mon

Nov 30

Upper (strength)

71 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	4 × 10	RPE 7.5	2 min
One-arm dumbbell row	3 × 10	RPE 7.5	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 1

Lower (strength)

71 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 10	RPE 7.5	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	3 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 3

Upper (volume)

68 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × 10	RPE 7.5	2 min
Pull-up	3 × 10	RPE 7.5	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 4

Lower (volume)

68 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 10	RPE 7.5	2 min
Dumbbell front squat	4 × 8–12	RPE 8	2 min
Dumbbell hip thrust	3 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Block 3, week 2: RPE 877 hard sets

77 sets

4 sessions

Mon

Dec 7

Upper (strength)

74 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	4 × 8	RPE 8.5	2 min
One-arm dumbbell row	4 × 8	RPE 8.5	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 8

Lower (strength)

71 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 8	RPE 8.5	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	3 × 12–15	RPE 8.5	60–90 s
Dead bug	2 × 12–15	RPE 8.5	60–90 s

Thu

Dec 10

Upper (volume)

71 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	4 × 8	RPE 8.5	2 min
Pull-up	3 × 8	RPE 8.5	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 11

Lower (volume)

71 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 8	RPE 8.5	2 min
Dumbbell front squat	4 × 8–12	RPE 8	2 min
Dumbbell hip thrust	3 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	3 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	2 × 12–15	RPE 8.5	60–90 s

Block 3, week 3: RPE 980 hard sets

80 sets

4 sessions

Mon

Dec 14

Upper (strength)

74 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	4 × 6	RPE 9.5	2 min
One-arm dumbbell row	4 × 6	RPE 9.5	2 min
Standing dumbbell press	3 × 8–12	RPE 8	2 min
Pull-up	3 × 8–12	RPE 8	2 min
Dumbbell lateral raise	2 × 12–15	RPE 8.5	60–90 s
Dumbbell curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell overhead extension	2 × 12–15	RPE 8.5	60–90 s

Tue

Dec 15

Lower (strength)

74 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	4 × 6	RPE 9.5	2 min
Single-leg dumbbell RDL	4 × 8–12	RPE 8	2 min
Dumbbell reverse lunge	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell calf raise	3 × 12–15	RPE 8.5	60–90 s
Dead bug	3 × 12–15	RPE 8.5	60–90 s

Thu

Dec 17

Upper (volume)

74 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	4 × 6	RPE 9.5	2 min
Pull-up	4 × 6	RPE 9.5	2 min
Dumbbell floor press	3 × 8–12	RPE 8	2 min
Chest-supported dumbbell row	3 × 8–12	RPE 8	2 min
Dumbbell rear-delt fly	2 × 12–15	RPE 8.5	60–90 s
Hammer curl	2 × 12–15	RPE 8.5	60–90 s
Dumbbell kickback	2 × 12–15	RPE 8.5	60–90 s

Fri

Dec 18

Lower (volume)

74 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	4 × 6	RPE 9.5	2 min
Dumbbell front squat	4 × 8–12	RPE 8	2 min
Dumbbell hip thrust	3 × 12–15	RPE 8.5	60–90 s
Dumbbell step-up	3 × 12–15	RPE 8.5	60–90 s
Single-leg dumbbell RDL	3 × 12–15	RPE 8.5	60–90 s
Dumbbell side bend	3 × 12–15	RPE 8.5	60–90 s

Test week: rep-max check + deload48 hard sets

48 sets

4 sessions

Mon

Dec 21

Upper (strength)

48 min

Exercise	Sets×Reps	Load	Rest
Dumbbell bench press	3 × AMRAP	1 set to RPE 9	2 min
One-arm dumbbell row	3 × AMRAP	1 set to RPE 9	2 min
Standing dumbbell press	2 × 8–12	RPE 7	2 min
Pull-up	1 × 8–12	RPE 7	2 min
Dumbbell lateral raise	1 × 12–15	RPE 7	60–90 s
Dumbbell curl	1 × 12–15	RPE 7	60–90 s
Dumbbell overhead extension	1 × 12–15	RPE 7	60–90 s

Tue

Dec 22

Lower (strength)

48 min

Exercise	Sets×Reps	Load	Rest
Goblet squat	3 × AMRAP	1 set to RPE 9	2 min
Single-leg dumbbell RDL	2 × 8–12	RPE 7	2 min
Dumbbell reverse lunge	2 × 12–15	RPE 7	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 7	60–90 s
Single-leg dumbbell calf raise	2 × 12–15	RPE 7	60–90 s
Dead bug	1 × 12–15	RPE 7	60–90 s

Thu

Dec 24

Upper (volume)

48 min

Exercise	Sets×Reps	Load	Rest
Standing dumbbell press	3 × AMRAP	1 set to RPE 9	2 min
Pull-up	3 × AMRAP	1 set to RPE 9	2 min
Dumbbell floor press	2 × 8–12	RPE 7	2 min
Chest-supported dumbbell row	1 × 8–12	RPE 7	2 min
Dumbbell rear-delt fly	1 × 12–15	RPE 7	60–90 s
Hammer curl	1 × 12–15	RPE 7	60–90 s
Dumbbell kickback	1 × 12–15	RPE 7	60–90 s

Fri

Dec 25

Lower (volume)

48 min

Exercise	Sets×Reps	Load	Rest
Dumbbell Romanian deadlift	3 × AMRAP	1 set to RPE 9	2 min
Dumbbell front squat	2 × 8–12	RPE 7	2 min
Dumbbell hip thrust	2 × 12–15	RPE 7	60–90 s
Dumbbell step-up	2 × 12–15	RPE 7	60–90 s
Single-leg dumbbell RDL	2 × 12–15	RPE 7	60–90 s
Dumbbell side bend	1 × 12–15	RPE 7	60–90 s

The numbers

About this plan

A 4-day upper lower split aimed at muscle growth: this dumbbell only workout plan lasts 12 weeks and cycles 4 session types. 58 to 80 weekly sets, passing 68 sets in week 6.

Upper (strength) opens week 1 with Dumbbell bench press 3 × 10, then One-arm dumbbell row 3 × 10, of 58 sets that week. 22 movements, 744 sets in total, main lifts in 10/8/6-rep waves. With dumbbells only, RPE sets the load across all 744 sets.

Lighter upper lower weeks come in week 4 (38 sets) and week 8 (42 sets), and week 12 closes at 48 sets.

Block averages climb 60 → 68 → 77 sets a week.

The opening month: 58, 60, 63, 38 sets. The closing month goes 74 → 77 → 80 → 48 sets. Week 1 exercises include Dumbbell bench press, One-arm dumbbell row, Standing dumbbell press, Pull-up and Dumbbell lateral raise. Per session that is 14.5 sets in week 1 and 20 in week 11. The mid-plan weeks 5–7 hold 65, 68 and 71 sets.

Questions

FAQ

How many sets a week is the dumbbell only workout plan?

From 58 to 80 hard dumbbells sets a week; 744 over 12 weeks.

How is the dumbbell only workout plan laid out?

4 dumbbells sessions a week; 744 sets over 12 weeks, starting at 58.

What equipment does the dumbbell only workout plan need?

No — dumbbells covers all 22 exercises and 744 sets.

When are the deload weeks in the dumbbell only workout plan?

2 deloads, in weeks 4 and 8 of 12, before the week-12 check.

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About this plan

FAQ

How many sets a week is the dumbbell only workout plan?

How is the dumbbell only workout plan laid out?

What equipment does the dumbbell only workout plan need?

When are the deload weeks in the dumbbell only workout plan?

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