The Dumbbell Program - 12 Week
How it works.
3 workouts a week. 3 Blocks — Strength. Strength. Condition.
Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.
We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
Equipment list: We recommend 3 pairs of dumbbells — Light, moderate, and heavy.
You will also need:
Bench
Box/stool
Light looped resistance band
Week 1
Session 1
Strength 1:
-Dumbbell Front Squats 3x12
-Dumbbell Seated Strict Press 3x15
Strength 2:
-Single Leg Dumbbell Romanian Deadlifts 3x6 each leg
-Dumbbell Renegade Rows 3x12 total
Conditioning:
AMRAP (as many rounds and reps as possible) x 12 minutes
-Dumbbell Goblet Reverse Lunges x 12 total (#50/35)
-V Ups x 12
-Single Arm Dumbbell Push Press x 12 total (#40/25)
-Burpees x 12
Session 2
Strength 1:
-Dumbbell Power Snatch 3x8 each arm
-Dumbbell Turkish Sit Up 3x6 each arm
Strength 2:
-Farmer Carry Dumbbell Step Ups 3x8 each leg
-Dumbbell Bench Press 3x12
Conditioning:
10-9-8-7-6-5-4-3-2-1
-Box Jumps (“24/20)
Session 3
Strength 1:
-Double Dumbbell Sumo Deadlifts 3x12
-Dumbbell Bent Over Rows 3x15
Strength 2:
-Dumbbell Thrusters 3x12
-Dumbbell Plank Pull Throughs 3x20 total
Conditioning:
30 seconds on/15 seconds off x 3 rounds
-Dumbbell Renegade Rows (#30/20)
Week 2
Session 1
Strength 1:
-Dumbbell Bulgarian Split Squats 3x5 each leg
-Standing Alternating Dumbbell Arnold Press 3x12 total
Strength 2:
-Dumbbell Romanian Deadlifts 3x10
-Dumbbell Farmer Carry 3x200ft
Conditioning:
5 rounds for time
-Dumbbell Goblet Squats x 15 (#50/35)
-Devil’s Press x 5 (#35/20)
Session 2
Strength 1:
-Dumbbell Power Clean + Push Press 3x5
-Hollow Hold 3x30 seconds
Strength 2:
-Dumbbell Goblet Squats 3x10
-Dumbbell Floor Press 3x10
Conditioning:
40 seconds on/20 seconds off x 5 rounds
Session 3
Strength 1:
-Dumbbell Skier Swings 3x12
-Dumbbell Billy Bobs 3x10 total
Strength 2:
-Dumbbell Russian Twists 3x20 total
Conditioning:
AMRAP (as many rounds and reps as possible) x 10 minutes
-Jump Squats x 10
-Leg Raises x 10
-Split Jumps x 10 total
-Jackknives x 10 total
Week 3
Session 1
Strength 1:
-Dumbbell Front Rack Reverse Lunges 4x5 each leg
-Dumbbell Push Press 4x6
Strength 2:
-Contralateral Single Arm and Single Leg Dumbbell Romanian Deadlifts 4x5 each side
-Single Arm Dumbbell Bench Rows 4x5 each arm
Conditioning:
3 rounds for time
-Dumbbell Renegade Rows x 20 total (#30/20)
-Dumbbell Skier Swings x 20 (#30/20)
-Get Ups x 20
Session 2
Strength 1:
-Devil’s Press 4x5
-Jackknives 4x12 total
Strength 2:
-Farmer Carry Dumbbell Forward Lunges 4x5 each leg
-Alternating Dumbbell Bench Press 4x8 total
Conditioning:
Double Alternating TABATA (20 seconds on/10 seconds off x 16 rounds)
Session 3
Strength 1:
-Feet Elevated Dumbbell Glute Bridges 4x6
Strength 2:
-Dumbbell Hang Power Snatch 4x4 each arm
-High Plank 4x60 seconds
Conditioning:
Alternating EMOM (every minute on the minute) x 12 minutes
-Mountain Climbers x 50 total
-Plank Push Ups x 16 total
-Dumbbell Hang Power Cleans x 10 (#50/35)
Week 4
Session 1
Strength 1:
-Contralateral Single Arm Dumbbell Front Rack Step Ups 3x6 each leg
-Dumbbell Upright Rows 3x15
Strength 2:
-Single Dumbbell Sumo Deadlifts 3x12
-Dumbbell Supine Bent Over Rows 3x15
Conditioning:
30 seconds on/15 seconds off x 4 rounds
-Double Lunge (Left)
-Devil’s Press (#35/20)
-Double Lunge (Right)
Session 2
Strength 1:
-Dumbbell Power Clean + Push Jerk 3x6
-Lateral Leg Raises over Dumbbell 3x20 total
Strength 2:
-Dumbbell Goblet Squats 3x12
-Dumbbell Floor Press 3x12
Conditioning:
AMRAP (as many rounds and reps as possible) x 10 minutes
-Air Squats x 25
-Dumbbell Russian Twists x 20 total (#35/20)
-Hand Release Push Ups x 15
Session 3
Strength 1:
-Staggered Stance Dumbbell Romanian Deadlifts 3x5 each leg
-Dumbbell Renegade Rows 3x10 total
Strength 2:
-Dumbbell Waiter’s Walk 3x100ft each arm
-Dumbbell Straight Leg Twists 3x20 total
Conditioning:
AMRAP (as many rounds and reps as possible) x 5 minutes
-Dumbbell Skier Swings x 20 (#35/20)
-Dumbbell Billy Bobs x 4 total (#35/20)
Rest 1 minute
AMRAP (as many rounds and reps as possible) x 5 minutes
-Dumbbell Hang Power Snatch x 8 total (#50/35)
-V Ups x 20
Week 5
Session 1
Strength 1:
-Contralateral Single Arm Dumbbell Overhead Reverse Lunges 3x5 each leg
-Dumbbell Z Press 3x10
Strength 2:
-Single Leg Dumbbell Elevated Glute Bridges 3x10 each leg
-Single Arm Dumbbell Bench Row 3x5 each arm
Conditioning:
5 rounds for time
-Plyo Step Ups x 20 total
-Dumbbell Push Jerks x 10 (#50/35)
Session 2
Strength 1:
-Single Arm Dumbbell Thrusters 3x5 each arm
-Hollow Hold 3x40 seconds
Strength 2:
-Alternating Dumbbell Bench Press 3x10 total
Conditioning:
Alternating EMOM (every minute on the minute) x 12 minutes
-Dumbbell Thrusters x 12 (#35/20)
-Hand Release Push Ups x 10
-Burpees x 8
Session 3
Strength 1:
-Dumbbell Skier Swings 3x10
-Dumbbell Billy Bobs 3x8 total
Strength 2:
-Dumbbell Power Snatch 3x5 each arm
-Dumbbell Farmer Carry 3x200ft
Conditioning:
45 seconds on/15 seconds off x 4 rounds
-Single Dumbbell Sumo Deadlifts (#70/50)
Week 6
Session 1
Strength 1:
-Dumbbell Goblet Reverse Lunges 4x4 each leg
-Seated Dumbbell Arnold Press 4x6
Strength 2:
-Dumbbell Romanian Deadlifts 4x6
Metcon:
AMRAP (as many rounds and reps as possible) x 10 minutes
-Jump Squats x 2-4-6-…etc.
-Burpees x 2-4-6-…etc.
Session 2
Strength 1:
-Single Arm Devil’s Press 4x4 each arm
-Plank Push Ups 4x10 total
Strength 2:
-Dumbbell Front Rack Reverse Lunge to Press 4x3 each leg
-Lateral V Ups 4x5 each side
Conditioning:
30 seconds on/15 seconds off x 4 rounds
-Step Ups (“24/20)
Session 3
Strength 1:
-Double Dumbbell Sumo Deadlifts 4x6
Strength 2:
-Side Plank + Rotations 4x8 each side
Conditioning:
10 rounds for time
-Dumbbell Upright Rows x 5 (#25/15)
-Dumbbell Goblet Squats x 5 (#50/35)
Week 7
Session 1
Strength 1:
-Dumbbell Goblet Reverse Lunges 3x6 each leg
-Single Arm Dumbbell Push Press 3x6 each arm
Strength 2:
-Dumbbell Romanian Deadlifts 3x15
-Dumbbell Billy Bobs 3x12 total
Conditioning:
40 seconds on/20 seconds off x 3 rounds
-Lateral Leg Raises over Dumbbell
-Dumbbell Overhead Reverse Lunge (#25/15)
-Dumbbell Renegade Rows (#30/20)
Session 2
Strength 1:
-Dumbbell Hang Power Snatch 3x6 each arm
-Jackknives 3x20 total
Strength 2:
-Dumbbell Bulgarian Split Squats 3x6 each leg
-Dumbbell Glute Bridge Floor Press 3x12
Conditioning:
3 rounds for time
-Devil’s Press x 10 (#35/20)
-Dumbbell Front Rack Reverse Lunges x 20 total (#35/20)
-Burpees over the Dumbbell x 10 total
Session 3
Strength 1:
-Dumbbell Glute Bridges 3x15
-Dumbbell Supine Bent Over Rows 3x12
Strength 2:
-Dumbbell Thrusters 3x12
-Side Plank 3x30 seconds each side
Conditioning:
1-2-3-4-5-6-7-8-9-10
-Single Dumbbell Sumo Deadlifts (#70/50)
Week 8
Session 1
Strength 1:
-Dumbbell Goblet Squats 3x10
-Dumbbell Push Jerks 3x8
Strength 2:
-Single Leg Dumbbell Romanian Deadlifts 3x5 each leg
-Alternating Dumbbell Bent Over Rows 3x10 total
Conditioning:
Chipper (complete the list in order)
-Dumbbell Thrusters x 30 (#35/20)
-Devil’s Press x 30 (#35/20)
Session 2
Strength 1:
-V Ups 3x15
Strength 2:
-Dumbbell Split Squats 3x5 each leg
-Alternating Dumbbell Bench Press 3x12 total
Conditioning:
30 seconds on/15 seconds off x 3 rounds
Session 3
Strength 1:
-Single Dumbbell Sumo Deadlifts 3x10
-Dumbbell Renegade Rows 3x8 total
Strength 2:
-Turkish Get Ups 3x4 each arm
-High Plank 3x60 seconds
Conditioning:
8 rounds for time
-Mountain Climbers x 50 total
-Single Arm Dumbbell Power Clean + Push Jerk x 12 total (#50/35)
Week 9
Session 1
Strength 1:
-Contralateral Single Arm Half Kneeling Dumbbell Strict Press 4x4 each arm
Strength 2:
-Contralateral Single Arm and Single Leg Dumbbell Romanian Deadlifts 4x4 each leg
Conditioning:
For time
-Burpees x 1-2-3-…-10
-Dumbbell Goblet Squats x 10-9-8-…-1 (#50/35)
Session 2
Strength 1:
-Dumbbell Power Clean + Push Jerk 4x5
-Hollow Rocks 4x12
Strength 2:
-Farmer Carry Dumbbell Forward Lunge 4x4 each leg
-Dumbbell Bench Press 4x6
Conditioning:
AMRAP (as many rounds and reps as possible) x 4 minutes
-Dumbbell Power Snatch x 10 total (#50/35)
-Dumbbell Plank Pull Throughs x 10 total (#50/35)
Rest 2 minutes
AMRAP (as many rounds and reps as possible) x 4 minutes
-Single Arm Dumbbell Thrusters x 10 total (#35/20)
-Lateral Leg Raises over Dumbbell x 10 total
Rest 2 minutes
AMRAP (as many rounds and reps as possible) x 4 minutes
-Dumbbell Goblet Forward Lunges x 10 total (#50/35)
-Lateral Hops over Dumbbell x 20 total
Session 3
Strength 1:
-Double Dumbbell Sumo Deadlifts 4x6
-Single Arm Dumbbell Bench Press 4x4 each arm
Strength 2:
-Single Arm Dumbbell Thrusters 4x4 each arm
-Dumbbell Russian Twists 4x12 total
Conditioning:
Alternating EMOM (every minute on the minute) x 12 minutes
-Dumbbell Skier Swings x 15 (#30/20)
-Dumbbell Renegade Rows x 10 total (#30/20)
-Leg Raises x 15
Week 10
Session 1
Strength 1:
-Contralateral Single Arm Dumbbell Front Rack Step Ups 3x12 each leg
-Dumbbell Push Jerks 3x12
Strength 2:
-Dumbbell Death Marches 3x12 total
-Dumbbell Bent Over Rows 3x12
Conditioning:
AMRAP (as many rounds and reps as possible) x 12 minutes
-Double Lunges x 10 total
-Plank Push Ups x 10 total
-Burpees x 5
Session 2
Strength 1:
-Dumbbell Farmer Carry 3x200ft
-Dumbbell Straight Leg Twists 3x20 total
Strength 2:
-Dumbbell Seated Jumps 3x15
-Alternating Dumbbell Bench Press 3x12 total
Conditioning:
2 rounds for time
-Mountain Climbers x 50 total
-Dumbbell Power Snatch x 10 total (#50/35)
-Mountain Climbers x 50 total
-Dumbbell Thrusters x 10 (#35/20)
-Mountain Climbers x 50 total
-Single Arm Dumbbell Power Clean x 10 total (#50/35)
Session 3
Strength 1:
-Feet Elevated Dumbbell Glute Bridges 3x12
-Dumbbell Billy Bobs 3x12 total
Strength 2:
-Single Arm Dumbbell Hang Power Clean 3x6 each arm
-Dumbbell Plank Pull Throughs 3x20 total
Conditioning:
30 seconds on/15 seconds off x 3 rounds
Week 11
Session 1
Strength 1:
-Dumbbell Front Rack Reverse Lunges 3x10 each leg
-Single Arm Standing Dumbbell Strict Press 3x10 each arm
Strength 2:
-Dumbbell Romanian Deadlifts 3x10
-Single Arm Dumbbell Bench Press 3x8 each arm
Conditioning:
Alternating EMOM (every minute on the minute) x 10 minutes
-Dumbbell Goblet Squats x 15 (#50/35)
-Dumbbell Push Press x 15 (#35/20)
Session 2
Strength 1:
-Devil’s Press 3x8
-High Plank 3x60 seconds
Strength 2:
-Dumbbell Thrusters 3x8
-Turkish Sit Ups 3x5 each arm
Conditioning:
Double Alternating TABATA (20 seconds on/10 seconds off x 16 rounds)
Session 3
Strength 1:
-Staggered Stance Dumbbell Romanian Deadlifts 3x6 each leg
-Dumbbell Supine Bent Over Rows 3x10
Strength 2:
-Dumbbell Hang Power Snatch 3x6 each arm
-Side Plank + Rotations 3x12 each side
Conditioning:
3 rounds for time
-Dumbbell Skier Swings x 20 (#30/20)
-Single Arm Devil’s Press x 10 total (#30/20)
-Lateral Hops over Dumbbell x 20 total
Week 12
Session 1
Strength 1:
-Dumbbell Bulgarian Split Squats 4x5 each leg
-Dumbbell Z Press 4x5
Strength 2:
-Dumbbell Glute Bridge Floor Press 4x6
-Dumbbell Renegade Rows 4x8 total
Conditioning:
30 seconds on/15 seconds off x 4 rounds
Session 2
Strength 1:
-Dumbbell Power Clean + Push Jerk 4x5
-Hollow Hold 4x45 seconds
Strength 2:
-Dumbbell Bench Press 4x6
Conditioning:
AMRAP (as many rounds and reps as possible) x 10 minutes
-Box Jumps x 10 (“24/20)
-Hand Release Push Ups x 10
-Lateral Leg Raises over Dumbbell x 10 total
Session 3
Strength 1:
-Double Dumbbell Sumo Deadlifts 4x5
-Single Arm Dumbbell Bench Rows 4x5 each arm
Strength 2:
-Dumbbell Waiter’s Walk 4x100ft each arm
-Dumbbell Russian Twists 4x12 total
Conditioning:
For time
-Dumbbell Skier Swings x 25 (#40/25)
-Burpees x 25
-Dumbbell Hang Power Cleans x 25 (#40/25)
-Burpees x 25