Dumbbells Only With Bench

Gainzville

Bodybuilding
Coach
Big Joe Gk

Limited equipment, Unlimited gainz.

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

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

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

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Limited Equipment - Unlimited Gainz
No gym membership required or complex equipment needed.
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Versatility
The program accommodates beginners and seasoned enthusiasts alike, offering a versatile and adaptable approach to muscle building.
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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.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4x a week hypertrophy training that’s accessible and challenging for athletes of any level or background
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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+Adjustable Bench
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Sample Week
Week 1 of 8-week program
Sunday
Chest and Triceps

A

Incline DB Bench Press

3 x 10

B

DB Flat Chest Press

3 x 10

C

DB Chest Fly

3 x 10

D

DB Floor Press

3 x 10

E

Dumbbell JM Press

3 x 10

F

Dumbbell Overhead Extension

3 x 10

G

DB Crossbody Extension

3 x 10

Monday
Back and Biceps

A

1-Arm DB Row

3 x 10

B

DB Bench Pull-over

3 x 10

C

DB Shrug

3 x 10

D

DB Meadows Row

3 x 10

E

DB Hammer Curls

3 x 10

F

Incline Curls

3 x 10

G

Single Arm Preacher Curl

3 x 10

Tuesday
Cardio

A

Cardio

1 x 30:00

Wednesday
Legs and Abs

A

Dumbbell Squats

3 x 10

B

Dumbbell Stiff Legged Deadlift

3 x 10

C

Bulgarian Split Squat

3 x 10

D

Dumbbell Hip Thrust

3 x 10

E

Reverse Nordics

3 x 10

F

Standing Calve Raises

3 x 10

G

Weight Crunches

3 x 15

H

Reverse Crunches

3 x 15

Thursday
Shoulders and Forearms

A

Seated DB Press

3 x 10

B

DB Lateral Raise

3 x 10

C

DB Seated Rear Delt Fly

3 x 10

D

DB Seated Front Raises

3 x 10

E

DB Wrist Curls

3 x 15

F

DB Wrist Extensions

3 x 15

G

DB Farmer's Carry

3 x 0:20

Friday
Cardio

A

Cardio

1 x 30:00

Saturday
Cardio

A

Cardio

1 x 30:00

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 With Bench
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Dumbbells Only With Bench