Help a girl out....

DaysFlyBy

Anyone know of a 12 week strength training program using only dumbbells/barbells? Everything I've found assumes you have access to at least a few other pieces of equipment, which I do not. :P

dad106

I don't know if these programs are 12 weeks, but Starting Strength and Strong Lifts 5X5 are barbell based programs.

You could also look on bodybuilding.com and see what they have.

Carol_L

Go to nerdfitness.com for tips and programs.

Likewise, you could also try the New Rules For Lifting series, which sets out programs using mainly bodyweight and dumbells. Little to no equipment required. You would be amazed at how hard you can work yourself with the right exercises and virtually no equipment.

Determinednoob

You have barbell but no bench? What exact equipment do you have access to?

SoDamnHungry

Bump to see the responses...

Raynne413

You could try the Slim in 6 series, but it's for 6 weeks.

Or check out www.fitnessbuilder.com I use their iPhone app.

iWaffle

Look through some of these and see if they will work for you. Many of these have minimal equipment other than a barbell and dumbbells although avoiding a bench all together might be a challenge. Where it says Lat Pull Downs you could substitute with dumbbell or barbell rows or get one of those door frame pull up bars and do negatives.

Starting Strength
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs#Practical_Programming_Novice_Program:

Lyle McDonalds generic beginner programs
http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html

Arthur Jones' beginner program
http://arthurjonesexercise.com/Bulletin2/34.PDF

Reg Parks beginners 5x5
http://xtort.net/reg-parks-beginner-routine/

Kristas beginner workout
http://www.stumptuous.com/workout-1

Stripped 5x5
http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html

New Rules of Lifting for Women
http://www.thenewrulesoflifting.com/nrol-for-women

cbeutler

You could probably do p 90 x you might need a Channing bar or adapt to different chest and back lifts

DaysFlyBy

You have barbell but no bench? What exact equipment do you have access to?

Correct. I'm using my coffee table lol. And I actually only have adjustable dumbbells at the moment. Next month I'm going to get a doorway chin up/pull up bar. Shush, I'm so broke it's ridiculous. Trying to score a proper bench w/weights included and a lat pulldown off craigslist but only have around $130 to spend on one. :[

Determinednoob

Well when you can get your equipment in order check this http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners