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Dumbbell Domination: Full-Body Gains in 6 Weeks

Jerred Beniquez

Functional Fitness, Functional Training, Bodybuilding, Strength & Conditioning, Multi-sport
Coach
Jerred Beniquez

Take your physique to the next level with only dumbbells! - a cutting-edge 6-week dumbbell-only training program designed to maximize muscle growth even without a gym!

Through strategically periodized rep ranges and exercise variations over 6 weeks, this program will continually challenge your muscles to spur new adaptations progressively increasing weight and decreasing reps. The 3-day per week full body splits ensure every muscle group receives frequent stimulation for growth.

$25
Get Dumbbell Domination: Full-Body Gains in 6 Weeks
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Simple, But Not Easy
By focusing solely on dumbbells, you'll achieve greater time under tension and metabolic stress compared to machines. And with no reliance on gym equipment, this program allows you to evolve your physique anywhere - no more excuses!
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Strength and Muscle + Torching Fat
In Just 6 weeks, you'll see shocking changes in the mirror. Chest, back, shoulders and arms will be thick, full and rounded. Legs will be more defined with sweeps and cuts. Your entire physique will be recomposed into a muscular work of art.
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Minimal Equipment, Maximal Gains
This is your chance to build a body that demands attention with minimal resources. Join the evolution and create a new you in just 6 weeks! The transformation begins now!
Features
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Programming 3 days per week
Strength, conditioning, and skill training that’s simple yet challenging for athletes of any level or background
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Video Guidance Built In
Instructional Demo Videos to guide your training and make execution easy
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No Fluff, Just What You Need To Get After It
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. This training will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Just Dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Bench Press

3 x 15

B

Goblet Squat

3 x 15

C

Shoulder Press

3 x 15

D

DB Reverse Lunge

3 x 15

E

Bent Over Row

3 x 15

F

DB Bicep Curls

3 x 15

G

DB Overhead Tricep Extension

3 x 15

H

Plank

3 x 1:00

Tuesday
Week 1 Day 3

A

Incline DB Bench Press

3 x 15

B

Clean & Press

3 x 15

C

DB Lateral Raise

3 x 15

D

KB Lateral Lunge

3 x 15

E

DB Reverse Fly

3 x 15

F

Zottman Curls

3 x 15

G

Tricep Kick Back

3 x 15

H

Hollow Hold

1 x 1:00

Thursday
Week 1 Day 5

A

DB Fly

3 x 15

B

Suitcase Squat

3 x 15

C

T Raises

3 x 15

D

DB Walking Lunge

3 x 15

E

Gorilla Rows

3 x 15

F

Hammer Curl

3 x 15

G

Skull Crushers

3 x 15

H

Overhead March

3 x 60

Coach
More from Jerred Beniquez
coach-avatar Jerred Beniquez

My passion for fitness and helping others is what drives me, and I’m excited to share my journey with you. Whether you’re here for motivation, inspiration, or just to see what it takes to reach your goals, you’re in the right place. Join me as we push boundaries and celebrate every victory—big or small!

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STOP WAITING FOR THE PERFECT TIME! IT'S HERE, NOW!

Let's do this together. The timing will NEVER be perfect but why put off until tomorrow what can be crushed today! LET'S GO!

Get Dumbbell Domination: Full-Body Gains in 6 Weeks
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Dumbbell Domination: Full-Body Gains in 6 Weeks
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