A challenging dumbbell program designed to build strength and muscle.

The Dumbbell Growth Plan is a 6-week, four-day Upper/Lower program built for beginner to intermediate lifters training with adjustable dumbbells and a bench. Sessions range from roughly 49 to 75 minutes and use supersets and circuits to train the full body across two upper and two lower sessions each week. Rather than changing workouts weekly, the plan uses a structured double-progression system: build reps within the prescribed range, increase the load once you reach the top, then restart at the lower end and climb again.

Length: 6 weeks
Frequency: 4 training days per week
Split: Upper / Lower / Upper / Lower, with rest or optional activity between sessions
Session duration: approximately 49–75 minutes depending on the day
Equipment: adjustable dumbbells and a bench
Experience level: beginner to intermediate
Training structure: supersets and circuits
Progression: double progression—start at the bottom of the rep range, build toward the top, then increase load and reset
When maxing available weight: continue with max clean reps to failure
Program consistency: workouts remain the same across all six weeks; progression comes from improving reps and loads

FOLLOW US

LOCATIONS

BLOG

TRAIN WITH US

J2Fit All Access

COACHES