Dumbbell Workout Plans — Exercises, Programs, Technique

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💪 Exercises A-Z 📅 Training Plans 🎯 Technique 📋 Programs ⚠️ Mistakes

📋 Specialized Programs

🟢 Beginner Program (8 Weeks)

3 workouts per week, full body. Start at 60% of maximum weight and increase by 2.5 kg each week.

🔵 Strength Program (6 Weeks)

4 workouts per week, upper/lower body. 5×5 for main exercises, 3×10 for accessory exercises.

🟣 Mass Program (12 Weeks)

5 workouts per week. 4×8–12 with 60–90 sec. rest. Add drop sets at the end.

🔴 Fat-Burning Program (4 Weeks)

Supersets: 2 exercises without rest. 3×15–20. Rest only between supersets — 60 sec.

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