Build Muscle at Home: A Simple 4-Week Dumbbell Workout Plan

Apply for individual online coaching: https://docs.google.com/forms/d/e/1FA... New to lifting? This four week beginner workout plan gives you your first 12 sessions. Train three days a week, alternate two full body workouts, and learn when to add reps, sets or weight. You can do the plan with dumbbells at home or at a gym. YOUR FOUR WEEK SCHEDULE Week 1: A, B, A Week 2: B, A, B Week 3: A, B, A Week 4: B, A, B Leave a day between sessions when you can. If you miss a day, continue with the next workout in the sequence. WORKOUT A Split squat: 8 to 10 reps each leg Dumbbell bench press or floor press: 8 to 12 reps Supported one arm row: 10 to 12 reps each side Dumbbell glute bridge: 10 to 15 reps Side plank: 20 to 40 seconds each side WORKOUT B Goblet squat: 8 to 12 reps Dumbbell Romanian deadlift: 8 to 12 reps Dumbbell overhead press: 8 to 12 reps Supported one arm row: 10 to 12 reps each side Incline push up: 6 to 12 reps For weeks 1 and 2, do two working sets of each exercise. In weeks 3 and 4, you can add a third set to the split squat and press in Workout A, and the goblet squat and overhead press in Workout B, if you are recovering well. Rest around 90 seconds to 2 minutes between harder sets. Choose a weight that leaves you feeling as though you could do roughly two more controlled reps. Record your weight and reps so you have something to improve next time. The 7.5 kg dumbbells I use to demonstrate are my filming weights, not a weight you need to use. Choose the right weight for each exercise. If you want a programme adapted to your schedule, equipment and progress, the coaching application is at the top of this description. #BeginnerWorkout #DumbbellWorkout #WorkoutPlan