J2FIT
General Fitness, BodybuildingThe D.B. Method is a 4-week, 4-day-per-week program designed to help you build real muscle and improve your conditioning using nothing but dumbbells and your bodyweight.
Each week delivers:
2 Upper Body Days and 2 Lower Body Days
Timed work sets that scale to your strength level — go heavier or lighter depending on your goals
Finishers at the end of every workout: 8–12 minute EMOMs targeting arms, core, and conditioning in a fast-paced, high-effort format
This program is ideal for lifters of all levels who want to train hard with limited equipment, whether at home, on the road, or in a stripped-down gym. All major muscle groups are trained at least 2x per week, giving you the frequency and volume needed for real hypertrophy.
No fluff. No filler. Just focused sessions to help you get stronger, leaner, and more dialed-in with your training.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Dead Bug
3 x 10
A2
Scap Push-Up
3 x 10
A3
Wall Walks
3 x 3
B1
Dumbell Z-Press
4 x 0:45
B2
DB Renegade Row
4 x 0:45
C1
Bent Dumbbell Upright Row
4 x 0:45
C2
Prone Pulldown
4 x 0:45
12min Arm HIIT EMOM
D
Perform the below movements each minute that is prescirbed. In the 5th minute, restart with movement 1, and repeat for a total of 3 complete rounds Min 1 - DB Close Grip Push Up x MAX reps Min 2 - Kneeling DB Hammer Curl x MAX reps Min 3 - Burpee over DB x MAX reps Min 4 - REST Record total number of reps for entire 12 minutes.
A1
Glute Bridge Hold
3 x 0:30
A2
Cat Cow
3 x 10
A3
Cossack Squats
3 x 10
B1
Heel Elevated Dumbbell Pause Squat
4 x 0:45
B2
l sit leg lifts (floor)
4 x 0:45
C1
Front Foot Elevated Poliquin Split Squat
4 x 0:45
C2
Foam Roller Hamstring Curl
4 x 0:45
D
Single Leg Stair Calf Raise
4 x 0:45
8min Abs
E
8min Abs Min 1 - V Up Min 2 - Oblique Side Crunch (30 sec per side) Min 3 - Hollow Rock Min 4 - Deadbug repeat 2 total times
A1
Hollow Hold
3 x 0:30
A2
Prone Shoulder Swimmers
3 x 20
A3
Dead-Stop Push Up
3 x 5
B1
Dumbbell Pause Floor Flye
4 x 0:45
B2
Incline Push Up
4 x 0:45
C1
Bent Over Double Dumbbell Row
4 x 0:45
C2
Lying Dumbbell Pullover
4 x 0:45
Circuit
D
3 Rounds 12min EMOM Min 1 - Bent Over Dumbbell Spider Curl Min 2 - Bent Over Triceps Kick Back Min 3 - Deficit Push Up or Jumping Jacks Min 5 - REST
A1
Couch Stretch (Hip Flexors)
3 x 0:30
A2
Fire Hydrant
3 x 10
A3
Superman
3 x 10
B1
Dumbbell Bulgarian Split Squat
4 x 0:45
B2
Dumbbell Death March
4 x 0:45
C1
4-3-1 Sumo Stance Dumbbell Deadlift
4 x 1:00
C2
Dumbbell Lying Hip Thrust
4 x 1:00
D
Stair Calf Raise
4 x 1:00
8min Abs
E
Min 1 - Dragonflies Min 2 - Bicycle Kicks Min 3 - Hollow Hold Min 4 - High Knee in Place repeat 2 times through
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
