We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Hey lifters - can anyone suggest a good dumbbell program?

2ndstar2therite
2ndstar2therite Posts: 15 Member
edited January 16 in Fitness and Exercise
Hey all,
I'm struggling with the last 8 pounds and interested in getting into some serious strength training. I'd love to do a heavy lifting program like Stronglifts, but right now I 'm not able to join a gym and I don't have the space or $ for a whole lot of equipment to lift at home. What I can do is get a basic set of adjustable dumbbells. I plan to get them within the next couple weeks, but I'm hoping someone can recommend a good program for working with them.
Thanks!

Replies

  • Most beginner routines can be adapted to dumbbells and a flat bench for awhile (until it is too unwieldy to use DBs for some exercises). You could also do a bodyweight routine like You Are Your Own Gym. Possibly just incorporate DBs for overhead pressing. I am not sure how the bodyweight routine handles that unless it is with assisted handstand pushups which seems like a pain.
  • tacguy
    tacguy Posts: 196
    Body Beast. Great mass/strength program.

    Good luck!
    Joe
  • JenMc14
    JenMc14 Posts: 2,389 Member
    You can search for a program by euqipment you have available to you at muscleandstrength.com. I think you can do the same at bodybuilding.com.
  • Body Beast. Great mass/strength program.

    Good luck!
    Joe

    Unless you are someone who would benefit more from higher frequency that 1x per week. Like most people.
  • tacguy
    tacguy Posts: 196
    Body Beast. Great mass/strength program.

    Good luck!
    Joe

    Unless you are someone who would benefit more from higher frequency that 1x per week. Like most people.
    Worked for me. I guess I'm not "most people".
  • Here. Alternate between A and B on three non consecutive days per week.

    A
    DB squats 3x5-10
    DB bench press 3x5-10
    DB rows 3x5-10

    B
    DB deadlifts 3x5-10
    DB overhead press 3x5-10
    pull ups\chin ups assisted if needed.
  • Body Beast. Great mass/strength program.

    Good luck!
    Joe

    Unless you are someone who would benefit more from higher frequency that 1x per week. Like most people.
    Worked for me. I guess I'm not "most people".

    There is "works" and there is "works optimally"
  • 2ndstar2therite
    2ndstar2therite Posts: 15 Member
    Definitely looking for "work optimally!" Thanks for all the suggestions... would love to hear more.
This discussion has been closed.