Master Strength
Strength & ConditioningTransform 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.
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
