2-Day Dumbbell-Only

Muscle Gain Plan

Clean 2-day split, readable at a glance on a phone lock screen

Day 1

Upper Body + Core

  • Dumbbell Bench Press4 x 8-12
  • One-Arm Dumbbell Row4 x 8-12 each side
  • Dumbbell Shoulder Press3 x 8-10
  • Dumbbell Incline Press or Floor Press3 x 10
  • Dumbbell Lateral Raises3 x 12-15
  • Dumbbell Curls3 x 10-12
  • Overhead Dumbbell Tricep Extensions3 x 10-12
  • Plank3 rounds
  • Leg Raises or Crunches3 rounds

Day 2

Lower Body + Full Body

  • Goblet Squats4 x 10-12
  • Dumbbell Romanian Deadlifts4 x 8-12
  • Dumbbell Lunges3 x 10 each leg
  • Dumbbell Step-Ups3 x 10 each leg
  • Dumbbell Calf Raises3 x 15-20
  • Dumbbell Thrusters3 x 10
  • Renegade Rows3 x 8-10 each side
  • Russian Twists with Dumbbell3 rounds

Rules

  • Warm up 5 to 10 min
  • Add reps first, then weight
  • Clean form > ego lifting