Dumbbell Hypertrophy 1

Atomic Athlete

General Fitness, Functional Fitness, Functional Training

Coaches

Jake Saenz and Tod Moore

Our Dumbbell Hypertrophy program is designed to pack on muscle, increase total-body strength, and push your physical capabilities to new levels using just dumbbells.

This cycle blends classic hypertrophy structure with short, high-intensity finishers that build both grit and mental toughness.

The program delivers 18 progressed training sessions - you can train 3,4 or 5 times per week depending on your schedule.

Dumbbell Hypertrophy is ideal for anyone training at home, in a hotel or apartment gym, or a just has a preference for using dumbbells.

No gimmicks. No guesswork. Just smart, efficient training that transforms how you look and perform.

$35

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All you need is dumbbells

This program is designed to work in any basic gym that has a dumbbell rack. No need for barbells or kettlebells.

Simple Design

Basic, proven exercises done with intent will always outperform flashy, complicated movements. This program cuts out the gimmicks and sticks to what works—real strength built through smart, consistent training.

State of the Art App

Our app tracks your progress automatically, showing you exactly how far you’ve come and what you’re capable of next. No more guesswork—just steady, measurable progress you can see in real time.

You’re not in this alone.

Our coaching staff is available to answer questions, clarify movements, and make sure you get the most out of every session. You’ll have direct access to the same team that trains hundreds of Atomic athletes every week—so when you need guidance, you’re getting it straight from the source.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through an App

No more spreadsheets or PDFs. Everything is tracked and measured via the app.

Equipment

Required

Dumbbells

Recommended

Rack with a bar // Foam roller // Step up box, rower, or bike

Sample Week

Week 1 of 4-week program

Sunday

Session 1

Warm Up

3 Rounds 8x DB Incline Bench Press 8x Military Press 8x Atomic Abs 60 Sec SMOC

1 1/4 DB Incline Bench Press

Dips

Alternating Dumbbell Overhead Press

Incline Fly

Lateral Raise

Close Grip Push Up

Finisher

Finisher (same load as Military Press 1 Round for Time 15x DB Clean + Press (double) 20 Cals Assault Bike or 200m run 15x DB Clean + Press (double) 20 Cals Assault Bike or 200m run

Conditioning

Athlete Choice

2 Rounds - 2RIRx Just pick 1 - not all 4! -Ab or Barbell Roll Out -Forearm Curl -Calf Raises

Monday

Session 2

Warm Up

3 Rounds 8x Dumbbell Rows 8x Push Ups 8x Toes to Sky 60 Sec SMOC

Dumbbell Flexion Row

DB Upright Row

Horizontal Pull Up

Toe Touching Pullup

Narrow Grip Curls

Dumbell Curls

Finisher

Finisher (same load as Rows) 1 Round for Time 15x Renegade Rows (total) 300m Row or run 15x Renegade Rows (total) 300m Row or run

Conditioning

Athlete Choice

2 Rounds - 2RIRx Just pick 1 - not all 4! -Ab or Barbell Roll Out -Forearm Curl -Calf Raises

Tuesday

Session 3

Warm Up

3 Rounds 8x Goblet Squats 8x RDL’s 8x Walking Lunges e/s 60 Sec SMOC

DB Front Squat

DB RDL

Sissy Squats

Glute focus Bulgarian Split Squat

Deficit Reverse Lunge

Calf Raises

Conditioning

Athlete Choice

2 Rounds - 2RIRx Just pick 1 - not all 4! -Ab or Barbell Roll Out -Forearm Curl -Calf Raises

Wednesday

Session 4

Warm Up

3 Rounds 8x DB Bench Press 8x Military Press 8x Atomic Abs 60 Sec SMOC

Dumbbell Push Press

Close Grip Dumbbell Bench Press

Reverse Flys

Deficit Push Up

Front Raise

Inverted Skull Crusher

Finisher

Finisher (same load as Push Press) 1 Round for Time 15x Push Pulls 200m Run 15x Push Pulls 200m Run

Conditioning

Athlete Choice

2 Rounds - 2RIRx Just pick 1 - not all 4! -Ab or Barbell Roll Out -Forearm Curl -Calf Raises

Thursday

Session 5

Warm Up

3 Rounds 8x Dumbbell Rows 8x Push Ups 8x Toes to Sky 60 Sec SMOC

Power Shrug

Single Arm Row

Chin Ups

Pullovers

Recline Curl

Concentration Curl

Finisher

Finisher (same load as Rows) 1 Round for Time 15x Dumbbell Rows 25m Dumbbell Crawl 15x Dumbbell Rows 25m Dumbbell Crawl

Conditioning

Athlete Choice

2 Rounds - 2RIRx Just pick 1 - not all 4! -Ab or Barbell Roll Out -Forearm Curl -Calf Raises

Coaches

More from Atomic Athlete

Jake Saenz

Coach Jake Saenz is the Founder and Director of Atomic Athlete. He's been coaching professionally for over 15 years and has travelled the country instructing various military organizations in exercise science and mission specific programming. Jake is US Army Veteran where he served as a team leader in the 75th Ranger Regiment.

Tod Moore

Co-founder and Operations manager Tod Moore has been with Atomic Athlete since 2010. He's been professionally coaching athletes of all disciplines both at our Austin locations. Coach Moore also runs our yoga and resilience programs with a focus on longevity.

No excuses

Simple, effective, minimal equipment. This is your chance to build a stronger and better looking physique using only dumbbells!

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FAQs

How long will I have access to this program?

Forever! Access your programming on the smartphone app or on your desktop!

Is Atomic Athlete Crossfit?

No, and although our brick and mortar gyms resemble a traditional CF box, our training methodology couldn't be more different.

What if I have access to a full gym?

That's awesome, you can sub out the dumbbell exercises with barbell or kettlebell exercises if you like! The app makes it easy?

The Proof

Jeff

Local Athlete

Verified Athlete

"As a 50-year-old athlete, I can’t say enough about how well Atomic Athlete balances serious programming with smart longevity. This isn’t a “dumb it down” gym—it's built on principles that push you hard, but with structure that respects age, recovery, and long-term health."

Devin

Hyrox Athlete

Verified Athlete

"0 out of 10! Great progressed strength and conditioning programming. The coaches are invested in your results and safety. Be prepared to work hard, make some legit gains, and meet incredible people."

Tiffany Cabin

Local Athlete

Verified Athlete

"Whether you’re serious about strength and conditioning or just starting your fitness journey, Atomic Athletes is the place to be. The programming is structured and scalable. The coaches are knowledgeable, supportive and ensure you train with purpose and good form."