Dumbbell Workout Program — 5 Days a Week, 12 Weeks (PDF + Tracker)

Five days. Two dumbbells. Maximum muscle at home. The top of the dumbbell ladder. Dumbbells (5x) is a max-frequency 12-week hypertrophy program built for one pair of adjustable dumbbells and a bench — five focused days, the highest weekly volume in the line, every set, rep and weight written out for you. Serious size, from minimal kit. Which dumbbell program matches your week? → Dumbbells (5x) — you're here. Five anchor days, maximum frequency and volume — the most muscle you can build at home in 12 weeks. Dumbbells (4x) — want serious size on four days instead? The same method, a little more recovery. 📘 Inside the 90-page guide 60 workouts, written out set by set — zero guesswork Five anchor days — Lower A · Push · Pull · Lower B · Shoulders & Arms Double progression — the simple method that adds size every week A form-demo video on every single lift A warm-up for every day and a swap for every movement Bonus: picking your weights, RPE, recovery & common mistakes to skip 📊 Plus a fillable Excel tracker Log every set, weight & week in one place Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Block 1 — Strength Base · build the foundation Block 2 — Hypertrophy · supersets pack on size Block 3 — Peak · rounds-for-time finishers sharpen it up Everything runs on one pair of adjustable dumbbells and a bench Who it's for Dedicated home-gym lifters who can commit to five sessions a week Intermediate to advanced — you recover well and want the most volume Anyone chasing maximum size with just dumbbells and a bench What you get ✅ 90-page program + coaching guide (instant download) ✅ Fillable Excel workbook — all 12 weeks ✅ 60 workouts across 3 blocks ✅ Double progression that works every week ✅ Warm-ups, swaps & a demo on every lift ✅ Works on any device — yours forever Common questions Can you really build serious muscle with just dumbbells? Yes — this is our highest-volume dumbbell program, and five focused days deliver more than enough weekly stimulus for real growth. Progressive overload is mapped out set by set. What equipment do I need? One pair of adjustable dumbbells and a bench. That's it — a pair of adjustables covers the full range across all five days. Is 5 days a week too much? The five anchor days spread your volume so each muscle gets trained and recovered — it's built to be sustainable, not to burn you out. If you want a little more recovery, the 4x version runs the same method on four days. What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Can I use it on my phone? Yes — log right on the page, or print all 12 weeks. Five days. Two dumbbells. Follow the page. Build maximum size.