Functional Dumbbell Strength

Davis Performance and Nutrition-DPN

Coach

Ty Davis

A dumbbell-only strength training program is a focused fitness regimen that exclusively uses dumbbells as the primary equipment for resistance and strength building. This type of program is designed to target all major muscle groups, providing a comprehensive strength workout. Dumbbell exercises will range from basic movements like bicep curls and shoulder presses to more complex compound exercises like dumbbell squats, lunges, and chest presses. The versatility of dumbbells allows for both unilateral and bilateral training, enabling you to work on muscle imbalances and engage stabilizing muscles effectively. This program can be tailored to suit various fitness levels, from beginners to advanced athletes, by simply adjusting the weight of the dumbbells.

$25 / mo

Start My 7-Day Free Trial

Enhanced Muscle Activation

Dumbbell exercises often require more stabilization, engaging more muscle fibers and increasing muscle activation compared to fixed-motion exercises.

Improved Balance and Coordination

Since dumbbells can be used individually, they are excellent for unilateral exercises that improve balance and coordination by challenging the body to stabilize itself using its own strength.

Customizable for All Fitness Levels

The wide range of weights available in dumbbells makes this type of program adaptable for beginners to advanced users, allowing gradual progression in strength training. Having a variety of weights will ensure that you progress in strength and skill!

Increased Range of Motion

Dumbbells allow for a greater range of motion compared to barbells or machines, which can lead to more effective muscle growth and improved joint health.

Convenience and Versatility

Dumbbells are relatively compact and portable, making them suitable for home use. They also offer versatility in exercises, allowing you to target all major muscle groups with a variety of movements. You can do this program at home or at your local gym.

Features

Access to your coaches

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

Programming 5 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

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is old biz. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells (Various weights) // Space to get smoked!

Recommended

Space to run!

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Rest

Monday

Run

3 x 200

Air Squat

3 x 10

Curtsy Lunge

3 x 10

Manual Ankle Dorsiflexion Mobilization

3 x 10

Circuit

5 Rounds 10 Dumbbell Thrusters 10 Burpees over DB Start and finish with a 400m run! Modifications: 400m run: 100 Double unders or 200 singles (jump rope) DB Thrusters: 10 Crush grip DB thrusters or 5/5 single arm thrusters

Dual Dumbbell Sumo Squat

3 x 8

Pigeon Stretch

1 x 1:00

Couch Stretch (Hip Flexors)

1 x 1:00

Saddle Pose

1 x 1:00

Puppy Dog Pose

1 x 1:00

Tuesday

Burpee

3 x 10

Inchworm

3 x 5

Laying Leg Raise

3 x 10

Push-Up

3 x 10

Circuit

10 Rounds 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Press Mods: 14 Deadlifts with one DD 14 Alternating Single Arm Cleans 4/4 Single Arm Push Press

DB Floor Press

3 x 8

Bent Over DB Row

3 x 8

Standing Straddle Stretch

1 x 1:00

Pigeon Stretch

1 x 1:00

Seated Forward Fold

1 x 1:00

Saddle Pose

1 x 1:00

Wednesday

Pogo Jump

3 x 30

Bench Dips

3 x 10

Flutter Kicks

3 x 10

Plank

3 x 0:45

Circuit

For time: 50-40-30-20-10 Dumbbell Front Rack Squats Push-ups Double Unders Mods: Goblet Squats for front squats Knee push-ups for push-ups 2x single unders or jumping jacks for double unders

Circuit

Accessory work: Crush Grip DB Curls 3 sets of 8-12 reps 90s rest between sets Diamond Push-ups 3 Sets of 8-12 reps 90s rest between sets

Low Dragon Stretch

1 x 1:00

Saddle Pose

1 x 1:00

Supine Twist

1 x 1:00

Frog Stretch

1 x 1:00

Thursday

Run

3 x 200

Single Leg Glute Bridge

3 x 5

Cat Cows

3 x 10

Scorpion

3 x 10

Circuit

EMOM: 12 (Every minute on the Minute) Min 1: 10-20 Alternating DB snatch Min 2: 8-15 Burpees over DB Min 3: 20-30 DB hop overs Scale down or up the number of reps! You should have 15s of rest each minute!😀 Minute 0-1: 10 Alternating Dumbbell Snatch Minute 1-2: 15 Burpees Over Dumbbell Minute 2-3: 20 Dumbbell Hop Overs Minute 3-4: 10 Alternating Dumbbell Snatch Etc

Circuit

Dumbbell Deadlifts 3 sets of 15-20 reps 90s rest between sets Dumbbell Hip Thrust 3 sets of 10-15 90s rest between sets

Bottom of the Dip Stretch

1 x 1:00

Kneeling Tricep Stretch

1 x 1:00

Thread the Needle Stretch

1 x 1:00

Seal Stretch

1 x 1:00

Friday

Jump Rope

3 x 30

Prone T-Y-I's

3 x 5

Plank Up Downs

3 x 5

Sit-up

3 x 10

Circuit

AMRAP: 12 (as many rounds/reps as possible in 12 minutes) 6 Dumbbell Front Rack Lunges 6 Devil Press 6 Dumbbell Hang Clean & Jerk Mod: Goblet squat for lunge 4/4 Single arm devil press 4/4 Single arm C&J

Circuit

Strict Banded Pull-Ups 3 sets of 15-20 reps Rest at least 2 minutes between sets Standing DB Strict Press 3 sets of 8-12 reps 90s rest between sets Select a rep range that is around 8/10 in terms of effort for your available dumbbell weight. You should only have 1-2 reps in the tank after each set.

Frog Stretch

1 x 1:30

Couch Stretch (Hip Flexors)

1 x 1:00

Supine Twist

1 x 1:00

Puppy Dog Pose

1 x 1:00

Saturday

Active Recovery

Coach

More from Davis Performance and Nutrition-DPN

Ty Davis

My name is Ty Davis, and I bring a wealth of experience and dedication to the field of strength and conditioning. My journey in this arena began during my tenure as a US Marine, where I developed a profound passion for human performance. This experience instilled in me the importance of conditioning and its critical role in achieving peak performance.

Fit for Success, Tailored for Busy Lives!

Transform your fitness journey with our Functional Dumbbell Training Program! It's tailored to enhance strength, flexibility, and endurance. Experience a dynamic workout that adapts to your goals, ensuring effective, measurable progress. Don't miss this ga

Start My 7-Day Free Trial

FAQs

What kind of results can I expect from a dumbbell only training?

A dumbbell-only program can lead to significant improvements in muscle strength, size, and endurance. You can also expect enhancements in overall body composition, such as increased muscle tone and fat loss, provided the program is paired with proper nutrition and adequate rest.

How often should I train with dumbbells for the best results?

The frequency of training depends on your fitness level and goals. Generally, for strength and muscle gain, training each muscle group 2-3 times a week is recommended. It's important to allow for muscle recovery if you are starting out. There will be five sessions available to you every week.

Do I need a wide range of dumbbell weights to start?

It's beneficial to have access to various dumbbell weights to accommodate different exercises and progressive overload. However, if you're just starting out or have limited resources, you can begin with a weight that challenges you while still allowing you to perform exercises with proper form.

Can I improve my cardiovascular health with a dumbbell-only program?

Absolutely! Incorporating high-intensity exercises or circuit training with minimal rest between sets can provide cardiovascular benefits. Exercises like dumbbell thrusters, swings, or combining strength exercises with aerobic movements can elevate your heart rate and improve cardiovascular health.

Is a dumbbell-only program suitable for beginners?

Yes, dumbbells are great for beginners because they allow for natural movement patterns and can be easily adjusted to suit individual strength levels. Beginners should focus on mastering form with lighter weights before progressing to heavier dumbbells.

Can I cancel anytime?

Yes, you can cancel anytime. You are not locked into a contract!

The Proof

K. Torevell

I have become stronger for sure!

Verified Athlete

"I started training w Ty because I wanted to be healthier and get back into shape. Ty worked with me to go over my goals, strengths and weaknesses. He was able to develop an achievable workout plan. Thank you Ty, appreciate all the help. Two thumps up! 👍👍."

Z. Taylor

The real deal!

Verified Athlete

"Just completed Ty's 12 week program he made for me based off my goals. I went from 223 down to 205 in the 12 weeks. Ty answered any questions and gave advise along the way. I stayed as consistent as possible with the exercises, along with eating healthier and Ty's plan has proven itself. Thanks Ty!"

J. White

The heat!

Verified Athlete

"I have almost completed my 14th week with Davis Performance and am totally satisfied with all aspects of the program. I have found motivation again and am seeing gains that I thought were impossible. I love the daily feedback. Ty really listens and develops a plan that will exceed your expectations."

B. Williams

Improved on the job performance!

Verified Athlete

"I have been on a program from Ty for a couple months. The focus was muscle endurance. However, overall strength has grown as well. Thus far i am down around 20 lbs in 2 months with my clothes fitting better everyday. With a program from Ty you will get out what you put in."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Functional Dumbbell Strength