Buff Dudes DUMBBELL ONLY 12 Week Plan

PHASE 1 - Beginner's Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 - 15 minutes
Rest times: 60 - 90 seconds




DAY 1 - Full Body
Goblet Squats 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Shoulder Press 3 x 10

Roll Outs 3 x 15

That completes day 1 of phase 1.




BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 1

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 1 - Beginner's Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 - 15 minutes
Rest times: 60 - 90 seconds




DAY 2 FULL BODY:

Farmer Squats 3 Sets x 10 Reps
Prone Row 3 Sets x 10 Reps
Incline Press 3 Sets x 10 Reps
Seated Shoulder Press 3 Sets x 10 Reps

Core:
Twisting Plank 3 Sets x 30 Reps (15 each side)

That completes day 2 of phase 1.




BUFF DUDES DUMBBELL ONLY PLAN | Day 3, Phase 1

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 1 - Beginner's Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 - 15 minutes
Rest times: 60 - 90 seconds




DAY 3 FULL BODY:

Step Ups 3 Sets x 10 Reps (each side)
Single Arm Row 3 Sets x 10 Reps (each side)
Single Arm Press 3 Sets x 10 Reps (each side)
Single Arm Shoulder Press 3 Sets x 10 Reps (each side)

Core:
Otis Ups 3 Sets x 15 Reps

That completes day 3 of phase 1. See you next time for PHASE 2, Day 1!




BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 2

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 2 - Full Body Plus

Note: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds




DAY 1 - FULL BODY + ISO

Full Body:
Squat Thrusters 4 Sets x 8 Reps
Commando Row 4 Sets x 8 Reps
Floor Press 4 Sets x 8 Reps
Hang Clean Press 4 Sets x 8 Reps

Isolation:
Skull Crushers 3 Sets x 10 Reps
Supinating Curls 3 Sets x 10 Reps

Core:
Superman's 3 Sets x 15 Reps

That completes day 1 of phase 2. See you next time for PHASE 2, Day 2!








BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 2

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 2 - Full Body Plus

Note: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds




DAY 2 - FULL BODY + ISO

Full Body:
Overhead Split Squat 4 Sets x 8 Reps
Bent Over Row (support head on bench) 4 Sets x 8 Reps
Close Bench Press 4 Sets x 8 Reps
Scott Press 4 Sets x 8 Reps

Isolation:
Pull Over 3 Sets x 10 Reps
Around the World (chest) 3 Sets x 10 Reps

Core:
Windshield Wipers 3 Sets x 20 Reps (10 each side)

That completes day 2 of phase 2. See you next time for PHASE 2, Day 3!

STAY BUFF.