Master Strength

Strength & Conditioning
Coach
Andrew Miles

Transform Your Body in 8 Weeks — Only with Dumbbells!

Looking for a simple, effective workout plan that actually delivers results? Our 8-Week Dumbbell Upper & Lower Body Program is designed to build strength, muscle, and endurance — all while training just 3 days a week.

This program features a perfect balance of upper and lower body workouts, combining push, pull, and core exercises for total-body development. Whether you're training at home or in the gym, all you need is a set of dumbbells and your determination.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Monday
Upper Body

A

DB Bench Press

4 x 12

B

Seated DB Press

3 x 12

C

DB Lateral Raise

3 x 15

D

DB Tricep Extension

3 x 12

E

DB Front Raise

3 x 15

F

Push-Up

3 x MAX

Wednesday
Lower Body

A

Goblet Squat

4 x 12

B

Romanian Deadlift with DB

3 x 12

C

Bulgarian Split Squat

3 x 10

D

Standing DB Calf Raise

3 x 15

E

DB Lateral Step-Up

3 x 10

F

Plank

3 x 0:45

Friday
Upper Body and Core

A

DB Row

4 x 12

B

Hammer Curl

3 x 12

C

Rear Delt Flyes

3 x 12

D

DB Bicep Curls

3 x 12

E

Russian Twist

3 x 20

F

Dead Bug

4 x 10

8 Week Dumbbell only workout (full body)