Hot Seller

Dumbbells Only No Bench

Gainzville

Bodybuilding
Coach
Big Joe Gk

Limited equipment, Unlimited gainz.

Unlock your muscle-building journey with this 8-week Dumbbells-Only Program!

No fancy gym equipment needed – just grab a pair of dumbbells and let the gains begin!

Whether you're a fitness rookie or a seasoned pro, this easy-to-follow plan is your ticket to pack on muscle.

Simple, effective, and perfect for anyone ready to grow some muscles!

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Limited Equipment - Unlimited Gainz
No gym membership or complex equipment needed.
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Effective Results
Cut through the fitness noise with a straightforward 8-week plan. Follow the program seamlessly and watch your progress unfold.
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Versatility
The program accommodates beginners and seasoned enthusiasts alike, offering a versatile and adaptable approach to muscle building.
Features
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Programming 4 days per week
Daily hypertrophy and strength work that will take between 45-60 minutes to complete.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in app.
Equipment
Required
Dumbbells
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Sample Week
Week 1 of 8-week program
Sunday
Chest and Biceps

A

DB Floor Press

3 x 10

B

DB Hip Bridge Press

3 x 10

C

DB Reverse Grip Floor Press

3 x 10

D

DB Floor Flys

3 x 10

E

DB Hammer Curls

3 x 10

F

DB Incline Wall Curls

3 x 10

G

Arnold DB Concentration Curl

3 x 10

Monday
Back and Forearms

A

Db Rows

3 x 10

B

Db Upright Rows

3 x 10

C

DB Pullover

3 x 10

D

DB Meadows Row

3 x 10

E

DB Standing Curls

3 x 15

F

DB Wrist Extension

3 x 15

G

DB Farmer's Carry

3 x 0:15

Tuesday
Cardio

A

Cardio

1 x 30:00

Wednesday
Legs and Abs

A

DB Goblet Squats

3 x 10

B

DB RDLs

3 x 10

C

DB Split Squats

3 x 10

D

DB Cossack Squats

3 x 10

E

DB Hip Thrust

3 x 10

F

DB Standing Calve Raises

3 x 15

G

DB Sit-Ups

3 x 15

H

DB Hollow Hold

3 x 0:15

Thursday
Shoulders and Triceps

A

DB Shoulder Press

3 x 10

B

DB Lateral Raises

3 x 10

C

Bent Over Rear Delt Fly

3 x 10

D

DB Front Raises

3 x 10

E

DB Overhead Extension

3 x 10

F

DB Rollbacks

3 x 10

G

DB Kickbacks

3 x 10

Friday
Cardio

A

Cardio

1 x 30:00

Saturday
Rest Day
Coach
coach-avatar Big Joe Gk

Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.

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No Limits!

Do not let your limit in equipment stop you from making unlimited gainz! Click below to get started!

Get Dumbbells Only No Bench
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Dumbbells Only No Bench