4 Day Upper Lower Dumbbell Workout for Women
10 week upper lower dumbbell workout for women, four days a week with a glute and hamstring bias. Dumbbells only, no machines. Free PDF.
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Workouts
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4 Day Upper Lower Dumbbell Workout
10 week upper lower dumbbell workout, four days a week with an adjustable pair and a bench. Build real size without a barbell. Free PDF.Read now -
Dumbbell Strength Program
10 week dumbbell strength program, three full body days a week in the 5 to 8 rep range. Get genuinely strong without a barbell. Free PDF.Read now -
Dumbbell Fat Loss Workout Plan
8 week dumbbell fat loss workout plan, four days a week of complexes and circuits in 30 to 45 minutes. Keep muscle, lose fat. Free PDF.Read now -
Dumbbell Only Workout Plan for Women
8 week dumbbell only workout plan for women, three full body days a week with glute and shoulder emphasis. Train home or gym. Free PDF.Read now -
6 Day Push Pull Legs Planet Fitness Workout
Six days of push pull legs with no barbell. Machines, dumbbells and cables only, built for the Planet Fitness floor. Full 12 weeks. Free PDF.Read now -
Garage Gym Workout Plan
A 4 day upper lower plan built for a barbell, a rack, a bench, plates and a pull up bar. 12 weeks of real muscle, no machines needed. Free PDF.Read now -
4 Day Upper Lower Planet Fitness Workout
10 week 4 day upper lower Planet Fitness workout, two upper and two lower days a week. Build real muscle with no barbell required. Free PDF.Read now -
Apartment Gym Workout Plan
An 8 week 3 day full body apartment gym workout using dumbbells, one cable station and bodyweight. Train hard in a small room. Free PDF.Read now
