Dumbbell Only Intermediate

Tessa Pierce Training & Performance

Weightlifting, General Fitness, Strength & Conditioning
Coach
Tessa Pierce

Build muscle and confidence with this intermediate dumbbell only workout. Focus on progressive overload with a warmup and cool down for each day to target the entire body with just a set of dumbbells!

$20
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Learn New Movements
With attached videos for every movement learn how to do them properly and be guided through each workout every week.
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Dumbbell Only Full Body Workouts
No need for machines, barbells, or bands. With a set of dumbbells or even 2 or 3 you can do this workout!
Features
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Programming 5 days per week
Daily strength, stretching, and mobility that’s accessible and challenging for 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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Delivered through TrainHeroic
No PDF, no boring word doc. Everything you need in the free TrainHeroic app.
Equipment
Required
Dumbbells
Recommended
Kettlebells // Bench
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Sample Week
Week 1 of 4-week program
Sunday
MOD DB 1.1

A

Overhead Squat w/ PVC

1 x 10

B

DB Front Squat

8, 6, 4

C

Standing DB Press

3 x 6

D

Glute Bridge

4 x 8

E

1-Arm DB Row

3 x 8

F

Calf Raise

3 x 10

G

Bird Dog

4 x 12

H

Calf Stretch

1 x 0:20

Tuesday
MOD DB 2.1

A

Side Lying External Rotation

1 x 8

B

DB Bench Press

10, 8, 6

C

Bulgarian Split squat

3 x 6

D

Bent Over DB Row

4 x 8

E

Romanian Deadlift (RDL)

3 x 8

F

DB Overhead Tricep Extension

3 x 10

G

Dead Bug

3 x 12

H

High Elbow Chest Stretch

@ 0:30

Wednesday
MOD DB 3.1

A

Hip Airplane

1 x 10

B

KB swings

4 x 8

C

DB Reverse Lunge

3 x 12

D

DB Lateral Raise

3 x 10

E

Single Leg Squat

3 x 5

F

DB Renegade Row

3 x 10

G

Couch Stretch (Hip Flexors)

1 x 0:20

Thursday
MOD DB 4.1

A

YTW

1 x 0:30

B

DB Reverse Fly

4 x 10

C

Hip Thruster

4 x 8

D

Incline DB Bench Press

3 x 8

E

Front Foot Elevated Split Squat

3 x 10

F

DB Bicep Curls

3 x 10

G

DB Overhead Carry

3 x 20

H

Press Ups (Mobility)

1 x 0:25

Saturday
MOD DB 5.1

A

Backward Walking Lunges

1 x 12

B

Plate Overhead Lunge

3 x 10

C

Bottom Up KB Press

3 x 5

D

Single Leg Hinge DB Row

3 x 6

E

DB Step Up

3 x 0:20

F

Side Plank

2 x 0:30

G

Standing Stretch / Mobility Series

Coach
More from Tessa Pierce Training & Performance
coach-avatar Tessa Pierce

CPT, USAW-1, FMS

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Train to Perform

Each day we squat, press, row, and hinge in our lives. These may look like carrying groceries or bending down to put on shoes. By training to perform we are training our bodies for longevity and comfortability in every day life. Train to perform at life!

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FAQs
Who is this program for?
This program is for anyone who is looking to build muscle! The program only requires access to dumbbells so anyone benefit from doing this program or supplementing it with other training! If you are a true beginner or trying to get back into lifting also check out my beginner friendly DB workout!
What is the difficulty of this program?
This program can be as challenging as you make it. You get to choose your own weight and how far to push yourself every session. The movements are ideal for intermediate lifters but can also be regressed as needed.
What if I need something easier?
I have several other plans on my page that require even less equipment such as bodyweight only or mini band workouts. Feel free to check them out! Also feel free to find me on TikTok, Youtube and Instagram for training tips and free workouts!

More from Tessa Pierce Training & Performance

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Dumbbell Only Intermediate
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