8 Week Dumbell Program

BonSchro

Coach

Bonnie Schroeder

This full-body program is designed to give you the most effective and efficient dumbbell only workouts whether at home or in the gym. This is a progressive eight-week program with five (three upper and two lower) training days a week. It can also be utilized as an Accessory Only program if you already have guidance for main barbell work. Core exercises are also included on most days!

$55

Get 8 Week Dumbell Program

All you need are dumbbells!

Minimal equipment? Then this program is for you!! Get all the gains you would from a fully equipped gym with just dumbbells. Full lower and upper body days are included to give you the most effective dumbbell only program ever!

Supplement your current program!

Already getting lots of good barbell work in but want a little extra boost? Run this in conjunction with your current program and get ready to reap all the gains!!

A versatile program

You can complete these work outs anywhere you have dumbbells. Great at the gym, at home, in hotel gyms or anywhere else!

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 with JUST dumbbells that’s accessible and challenging for athletes of any level or background

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 so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

A variety of light to heavy dumbbells

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Military Press

4 x 20

DB Front Raise

4 x 20

DB Upright Row

4 x 20

Single Arm DB Row

4 x 25

Seated DB Lateral Raises

5 x 12

V Ups

4 x 0:30

Russian Twist

3 x 30

Monday

Week 1 Day 2

DB Dealift

4 x 20

DB RDL

4 x 20

Single Leg RDL

4 x 15

Walking Lunges

4 x 12

Bulgarian Split Squats

4 x 20

Side Planks

4 x 45

Flutter Kicks

4 x 0:30

Tuesday

Week 1 Day 3

DB Incline Press

4 x 20

Chest Flys

4 x 15

Paused Push Ups

4 x 15

DB Fold Ins

4 x 20

DB Skull Crushers

4 x 25

Weighted Toe Touches

4 x 30

Plank

4 x 1:30

Wednesday

Week 1 Day 4

Step Ups

4 x 10

Goblet Squat

4 x 30

Alternating Toe Taps

3 x 0:30

Jump Squats

Weighted Wall Sits

3 x 0:45

V Ups

3 x 0:45

Hollow Hold

4 x 0:30

Thursday

Week 1 Day 5

DB Floor Press

4 x 25

Paused Push Ups

4 x 15

Chest Flys

4 x 25

Standing DB Tricep Extension

4 x 25

DB Curls

4 x 20

Plank

4 x 1:00

Bicycles

4 x 0:45

Coach

More from BonSchro

Bonnie Schroeder

Bonnie is a powerlifting athlete and coach with a background in track, bodbuilding and CrossFit. She competed successfully many years in the 57kg class and now spends her time coaching and conducting seminars across the country.