Five days. Two dumbbells. Maximum muscle at home.

The top of the dumbbell ladder. Dumbbells (5x) is a max-frequency 12-week hypertrophy program built for one pair of adjustable dumbbells and a bench — five focused days, the highest weekly volume in the line, every set, rep and weight written out for you. Serious size, from minimal kit.

Which dumbbell program matches your week?

• → Dumbbells (5x) — you're here. Five anchor days, maximum frequency and volume — the most muscle you can build at home in 12 weeks.
• Dumbbells (4x) — want serious size on four days instead? The same method, a little more recovery.

📘 Inside the 90-page guide

• 60 workouts, written out set by set — zero guesswork
• Five anchor days — Lower A · Push · Pull · Lower B · Shoulders & Arms
• Double progression — the simple method that adds size every week
• A form-demo video on every single lift
• A warm-up for every day and a swap for every movement
• Bonus: picking your weights, RPE, recovery & common mistakes to skip

📊 Plus a fillable Excel tracker

• Log every set, weight & week in one place
• Locked so you only type in your numbers
• Works on phone, Excel, Google Sheets or Numbers

Your 12 weeks

• Block 1 — Strength Base · build the foundation
• Block 2 — Hypertrophy · supersets pack on size
• Block 3 — Peak · rounds-for-time finishers sharpen it up
• Everything runs on one pair of adjustable dumbbells and a bench

Who it's for

• Dedicated home-gym lifters who can commit to five sessions a week
• Intermediate to advanced — you recover well and want the most volume
• Anyone chasing maximum size with just dumbbells and a bench

What you get

• ✅ 90-page program + coaching guide (instant download)
• ✅ Fillable Excel workbook — all 12 weeks
• ✅ 60 workouts across 3 blocks
• ✅ Double progression that works every week
• ✅ Warm-ups, swaps & a demo on every lift
• ✅ Works on any device — yours forever

Common questions

• Can you really build serious muscle with just dumbbells? Yes — this is our highest-volume dumbbell program, and five focused days deliver more than enough weekly stimulus for real growth. Progressive overload is mapped out set by set.
• What equipment do I need? One pair of adjustable dumbbells and a bench. That's it — a pair of adjustables covers the full range across all five days.
• Is 5 days a week too much? The five anchor days spread your volume so each muscle gets trained and recovered — it's built to be sustainable, not to burn you out. If you want a little more recovery, the 4x version runs the same method on four days.
• What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
• Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.

Five days. Two dumbbells. Follow the page. Build maximum size.