Who’s it for?
This is for you if you only have access to dumbbells (e.g. at your home or hotel gym) or simply prefer to do a dumbbell only routine.
What do I need?
You will need a set of dumbbells, a pull up bar (get one cheap on Amazon here), and a weight bench (if you don’t have one, I offer modifications below).
The Routine
– The routine consists of two workouts (A and B), you will alternate between the two
– Perform the routine every other day (e.g. Monday do A, Wednesday do B, Friday do A, Sunday do B, etc.)
– Missing a day here and there is okay, don’t stress it
– Perform 3 sets of each exercise
– Select your starting weights by picking a weight you know you can perform 10 reps with good form
– The first day you do each exercise, perform 8 reps with that weight for all 3 sets
– If you can successfully do 8 reps for all 3 sets, move up to 9 reps the next day you do that workout
– Repeat the same process, and move up to 10 reps if you succeed at 9 (continue up until 12 reps)
– If you successfully do 3 sets of 12 reps, up the weight by 5 lb. and start again at 8 reps the next day you do that workout
– If you fail to get the target reps for all 3 sets anywhere along the way – go back to 8 reps (if you fail at 8 reps – drop the weight by 5 lbs.)
Day A
1. Goblet Squat
2. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up)
3. One Arm Dumbbell Row (if no bench, use a chair)
4. Dumbbell Skull Crusher (if no bench, do them lying on the floor)
5. Lateral Side Raise
6. Plank (ignore the regular progression and go for 30-60 seconds)
Day B
1. Reverse Lunge
2. Seated Dumbbell Shoulder Press (if no bench, do them standing)
3. Pull Up (there are no weights involved, so ignore the regular progression and do 1 rep less than failure)
4. Dumbbell Curl
5. Lying Rear Delt Raise (if no bench, simply lean forward at the hips, keeping your chest up)
6. Hanging Leg Raise (ignore the regular progression and do as many reps as you can, raise your legs with knees bent if straight legs is too challenging)
No Spam. Guaranteed.
It’s about damn time Penny
Hey David, just wanted to say thank you for developing this routine. Ive had great results in just a month in a half. I was hoping you could post a similar routine that I could mograte to for the next couple months. Any help is appreciated and thanks again.
Thanks Danny, check this one out: http://www.howtobeast.com/get-jacked-with-this-simple-barbell-bulking-routine/
What are alternatives for pull up and hanging leg raise? thank you for answering
Table pull ups for the pull ups and crunches, planks or sit-ups for the leg raises.
David, how much time between sets and different exercised is recommended??
About 90 seconds for both is good!
Hello David. I’ve been doing a shortened version of the routine. What do you think of it? Can I do ab work on both workouts?
A:
Squat
Bench
1-Arm Rows
B:
Stiff-Leg Deadlift
Overhead Press
Curls
Not bad, but I would replace the curls on your second day with a compound back exercise like pull ups or chin ups. And yeah – you can add abs to both days.
Hey David do I eat less on the days I don’t work out and eat more on the days I do for this schedule?
Nope, no need for that.
Hello David,
I need to gain muscle mass and strenght my arms and chest for August of 2016. What should I do ?
Use this routine and eat enough food to gain weight! Also check out my new program at http://www.shreddedbeast2.com
I also only have Dumbbells
So David I appreciate that you take time to answer peoples queries so I have a question. In my gym the dumbells only go up to 10 kgs but luckily there is a cable home gym type apparatus where lots of exercises are possible. So could I replace some exercises like dumbell curl with cable curl but keeping the same increase in reps and increase in weights as above?
Thanks so much
Yes, I believe someone else asked a similar question above so you might want to search through and read my more detailed response!
David,
I’m a big guy who wants to lose weight. You think I could still use your routine to get stronger and then do cardio on the other days? Like lift with your M, W, F, Sun routine and cardio T, TH, Sat? What do you think about combining cardio with the weight lifting? Also, are their alternatives to the pull up and hanging leg raises?
Krush, yes you can alternate days. But don’t do this routine and Sun and Mon, you need 1 day of rest in between. Also just search this page for pull up and hanging leg raises, I’ve answered that question in the comments a few times.
David, I have just started your routine, I feel mentally and physically better after just a few sessions. Thank you for sharing this routine.
Thanks for the feedback Chris – I’m glad you’re liking the routine.
hey david!i have a question.will i get mass and shredder body just using dumbbell?
i will very thank full if you will answer me.
thank you again. daniel
Yes, dumbbells can do the job!
hello David.
i am doing this routine for month and i cant see any results.
i dont drink protein powder after workout.Maybe i dont eat enough.
can u please send me a meal that i can eat after or before workouts please?
Thank u
Daniel
This workout is amazing! I’m a 1.85m tall ectomorph and I went from 71kg to 76kg in 2 months and it’s all proper muscle mass thank you very much David!
That’s awesome Nick! Keep on beasting.
Hi David
I am a 48years guy from Gurgaon, India. Started the all Dumb-bell Plan A,B routine a month ago.
Its amazing how I have already started re-defining my body shape by following your programme. Truly admire your insight into body fitness.
Thanks and keep up the good work
Gaurav
Thanks Gaurav – happy to hear you’re making progress!
Impossible. 8lbs a year max – some of your gains would be fat.
Just started doing this workout.
I’m 5’10″IN 161LBS, 15 years old and I play Football. (American) My coach told me I need to try to hit 180 by September of 2015. I only have dumbbells at the moment with changeable weights. I’ve also been independently working out on and off in my offseason for about 2 years. I’ve started back on the shakes too! Any suggestions on bulking? Thanks
Just keep trying to push the weights you’re lifting. And if you’re not gaining weight after a month or so then add in some more carbs to your diet. Should do the trick.
Thanks brother! Will update you on my results
Hey I’m trying to gain mass and get ripped muscles but I only have Dumbbells, should this workout help?
I am also a vegetarian so I get my protein from milk and dairy products like eggs and cheese, will this help me bulk up and gain mass?
Yes, as long as you eat enough protein. Protein powder can always help too.
Yes – as long as the dumbbells are heavy enough to challenge you.
Helo
I’m 6.4 with 160 lbs. So i need to get weight 🙂 wil this program get me some abs 2 ? how much can i rest beetwen the sets ? can u send me some meal programs ? will some mass gainers help me ? with which workout can i switch hanging leg reise ? ty
Hi Patrik,
Focus on muscle before abs
Rest 90 seconds.
Focus on eat a lot everyday.
Mass gainers aren’t needed but can make eating more calories easy.
Why switch leg raises?
I have a bad back (lower bolted together). Looking to strengthen core and upper body as doctor said that would help. I know nothing of quality diet – I’m about to start your dumbbell program above (all I have are these and no bench either). Any advice on food intake ? Thank you.
Food intake depends on your goals. Has your doctor cleared you to lift weights? I would review your exercise plan and diet with him in this case. This routine wasn’t written as a rehab routine, I just want to make sure that’s clear.
Hey so I am experiencing DOMS in the bicep elbow area . Some Advice?
Thankyou
It is a muscular soreness or the actual joint? You may need to check your form.
It was the side bicep area, not the joint. This had greater magnitude compared to the other sores I get but now its gone. I think the lat bar pull downs had something to do with it.
Hi David,
Yes – my surgeon cleared me for weight training. Said to work upper body and stomach to help ease the back strain. I lost weight – 220 to 175, im 6’1″ and 40 years old. I still can’t see any abs, i still can pinch an inch but it i stretch arms above my head you can see every single rib with ease …. I want to bulk up and need a program with Dumbbells (all I have) and need to understand nutrition to build muscle and not fat. But I also don’t want to starve my body and prohibit muscle growth. The whole topic baffles me really.
Hey John,
Late reply but if you do this routine and eat a solid diet with a good amount of protein and carbs, you should expect to put on some muscle.
Just make sure your form is on point given your injuries.
I like the look of this! I have a few weights knocking around and used to do bodyweight stuff only, push ups pull ups dips ect.. but want to add some more bulk as I seem to burn a lot of calories through my physical day job and my bodyweight workouts do you think this is effective if I up my Marcos ? Thanks a lot.
Yes sir, if your weights are heavy enough to challenge you and you up your macros to put on a little weight then you should be good to add some bulk.
Hello there , can i do the rear delt raise with the machine which you hold both grips on each side and push backwards or the one you did is better also are the two abs exercises enough to make the abs bigger or if i want to focus on them i have to add more than two cuz i really want to be ripped everywhere upper abs and lower abs , thanks for your effort
Yes the machine is fine.
And you can add in some situps or decline situps to hit the abs a little harder.
Is it ok to replace bulgarian split squat with stiff-legged deadlift (or regular deadlift)?
Hey Carl,
Yes, that works. I’d recommend a RDL.
Hey David, I’ve been looking for a workout specific for me ( to gain weight and mass ).
I’m 21, but I look like a 16 years old and I believe that’s because I have hyperthyroidism, in other words, it’s extremely difficult for me to gain weight. I want a workout that suits me, even with this condition, I have Serious Mass here, does this workout + the S.M going to help me bulk up?
I’m talking about serious gain.
Hey Saul,
Yes if you can manage to put on weight while getting stronger with this routine, you’ll put on mass.
Have you gotten advice from a doctor about weight gain with your condition?
David
How many different weights should I get? I currently kt have 5pound Dumbbells
This depends on how strong you are 🙂
When you are strong enough to use heavier weights than you have, you should buy new one. The only other way to progress is through adding reps.
I want to do this workout at home but I cant have a pull up bar here. Is there an alternative to the pull-up and the hanging leg raise?
You could do a table pull up and sit ups instead.
But a pull up bar is dirt cheap, I’d recommend getting one. Here’s a good one on amazon: link.
About to start your plan. I’m fairly skinny, 17 y/o, 134 lbs. These questions might be naive, but what kind of gains can I expect to see? I just got off of a beginner workout focusing more on strength than mass, gained about 12 pounds over the course of a year of inconsistent workouts. Also, what should I be doing in the way of diet/protein shakes? Thanks in advance – I tend to stress myself over these things.
At that weight if you eat enough to gain one pound per week then it should be mainly muscle (assuming you’re consistent with the training).
For diet just make sure you’re eating enough to gain. Don’t worry about protein shakes, just eat a lot of protein.
Hey, sounds like a stupid question but what would you say is the best time in the day to work out? I go to school and am not home until around 4pm leaving at 8 am
Whenever you can fit it in and have good energy. So, for you, I’d say either right before school or right after it.
Thank you for the quick reply!
I’m 295 lbs 6’1 recently started this exercise. just wondering some other good tips to drop some extra weight. i have solid arms and legs from previous years in football ( would like to tone my arms a bit more though) but i have a big gut.. i would like to get down to 245 and bulk up a little bit more.. never really did any weight training or exercising before, Any tips would help!
Use a strength training routine like this and then eat less food my man. It’s that simple. But make sure you really are eating less – track your calories if you have to.
Awesome, May be stupid questions but i have to ask, how many calories should i stay around? also how long roughly till ill notice a difference? -Thanks!
bodyweight in pounds multiplied by 13 is a good place to start.
You should aim to lose one pound per week on average.
Perfect, Thanks!
Hi, thanks for the routine. I was just wondering, what should I do in workout A if I can’t do the lateral side raises but I can do everything else. Thanks!
Why can’t you do the raises?
I would add in a movement to target any weak muscle group you have.
I’m a total beginner and slightly overweight. My issue is, I literally can’t do pullups (bought a bar) or the hanging leg raise (I did situps instead). These feel like advanced workouts to me? How can I work my way up to being able to do pullups? Are there alternative exercises I can do in the meantime? Help greatly appreciated.
A combination of lat-pulldowns, pull up negatives, and assisted pull ups should help you work up to being able to do actual pull ups – and losing weight will help, too.
Hey David, how long would you recommend doing this routine before changing it up?
At least a month – until you get bored or stop making progress.
I might also have a stupid question. So I am 17 years old and only weigh 135. I just started working out 2 weeks ago only using Dumbbells. I work out now for 30-40 minutes straight almost every day. So my question is why after I workout my muscles look bigger with veins popping out, but then 10 minutes later it all goes away? How can I keep the muscle mass?
This is called a “pump” and it’s caused by trapped plasma in your muscle:
http://www.exrx.net/WeightTraining/PumpBurn.html
The only way to grow your muscles permanently is to keep lifting and eating well my man.
Hi David, i have been following your program for 3 weeks now and i have never felt better. However, i have a question with regards to progressive overloading. I just added 5lbs today but could only do 3 sets of 8, 7, 6 instead of 3 sets of 8 for certain exercises. Should i continue with this route and push myself till it reaches 3 sets of 8 before proceeding to 9, 10….. or just drop back to 3 sets of 8 minus the 5lbs? I came across this idea from http://www.aworkoutroutine.com/weight-training-progression/ . May i know the difference in approach? Thanks a bunch!
Hey Jonathan,
I would drop the weight and work through the progression again before adding the 5 pounds back.
Its better to avoid all out failure if possible.
Hi David , thanks for the feedback. I have one more question. Is there any other exercise i can sub the skull crushers for? My elbows seem to experience pain whenever i do a repetition.
I have one more question. I mistakenly did these dumbbell curls https://www.youtube.com/watch?v=E6VMg0E9JpE , instead of the ones in which my wrist does not rotate. I found that doing the proper form (Yours), it seems much harder than the old form ive been using. Can you explain to me why ? Thanks!
You generate momentum when you rotate the dumbbells and this makes it easier.
You can use an overhead cable extension: https://www.youtube.com/watch?v=mRozZKkGIfg
Instead of increasing reps when im repeating a workout can I increase weight every time but by smaller increments, lets say by 1kg on bigger muscles and 0,5kg on smaller ones.
There are a lot of ways to increase workload and make small increments in progress.
If you choose to increase weight, then increase it by the SMALLEST AMOUNT POSSIBLE each time, no matter which lift.
But I recommend keeping it consistent with what I wrote above and increasing reps and then weight.
Hi David,
Loving your dumbbell routines so far. I’m just curious, to what extent are these exercises a substitute for barbell routines (I.e., barbell overhead press, barbell bench press, barbell back squats)?
I’m asking cause there’s a gym near my office but it only has dumbbells, so this program is ideal for me. However I’m wondering how much I’m losing out by not using barbells.
Your input will be much appreciated. Thanks!!
Hey there,
The routine is meant for people who only have access to, or only prefer to use dumbbells.
If you have barbells and want to substitute some of the exercises you see above for things like the barbell movements you mentioned, that is acceptable.
Hi. I just wanted to how long to rest between each set of each exercise, to gain maximum mass. Thanks.
It depends on the number of reps you are doing. For the 8-12 range used in this program I suggest 90 seconds.
Hi mate. Just letting you know I really respect guys like you so thanks for the routine! I’m seeing results and its been a month only.
Thanks Hasan! I’m pumped to hear it’s working for you
Hello David!
First of all, thanks for this great routine!
I used to lift but have been on a hiatus for two years. I currently have access to 50 kilos of dumbbells and the nearest gym is 2km away. Is this routine a good substitute to the regular stuff you do at the gym with barbells and all? I have lost a lot of weight and intend to put it back on.
Also, can I do chinups on my door frame? Do they work?
Hey Sunny,
Yes this is a complete routine to use as a substitute for any other strength work.
And yep – chin ups on your door frame work – although it may really test your grip strength more than anything (depending on the width of your frame).
Hi David!
I’m loving the dumbbell routine! however, i have questions. (1)How can i remove/reduce my belly fat to show my abs? (2) is this routine suitable for 14 years old?
Thank you! 🙂
Hi Cyrus,
1. Eat less and keep lifting – but I wouldn’t worry too much about that at your age. Focus on eating well – you’re in a crucial stage where you’re body need fuel to grow.
2. I think a bodyweight routine like this one would be better for someone that young: http://www.howtobeast.com/build-muscle-with-this-bodyweight-bulking-routine/
Thank you David!! I will 🙂
really helpful, i only have dumbbells at home and doesn’t have much space so it really works. one thing though i am 120 lbs and i am currently lifting 30 lbs each my worry is I don’t have any money to buy some protein supplements which I think will defeat the purpose of me lifting and food alone is also expensive. haha I guess I just have to continue lifting and get ripped though it would be really difficult gaining weight.
btw nice articles you have on ROK and good thing you have videos on YouTube about these workouts. Thanks man for all your contributions.
Thanks Jeff – let me know how the workout goes
Don’t worry about the protein supplements just try and eat a lot of protein and carbs to put on some weight my man
Seriously considering starting this routine, but I don’t have excess to a pull up bar (the one I purchased doesn’t fit on any of the door frames in my house). Any alternative workouts for the pull up exercises? Thanks, can’t wait to start this.
You can do bodyweight rows like this: https://www.youtube.com/watch?v=OYUxXMGVuuU
Thanks for the advice. Much appreciated
Hi David.To gain weight and muscle
You offer how many daya in week?
I am 195 cm and 78 kg
Before now i workout 2 years until 8 month ago, and now i have just 2 dammble and i want build my muscles
Sorry for bad English 🙂
3 days a week like it says above
I can’t see any tricep or chest exercise in this routine!
Why?
There are chest and tricep exercises above. The flat DB press works the chest and the DB skull crushers work the triceps, for example.
So I have another couple of questions. I am still 135 pounds at the age of 17. I currently am working out everyday with a pair of 20 pound dumbbells for about 30 minutes. I have somewhat a little belly fat that I would like to turn into a six pack. Is there a way I can loose the belly fat, gain muscle, and not loose a lot of weight? It just scares me when I see my weight drop. This belly fat is mostly in my lower stomach. I don’t know if this is a stupid question, but is there a way I can put muscle or something on the lower part of my lungs. When I stand, the lower part of my lungs can be seen a little.
I know it’s not what you want to hear – but just focus on getting stronger for the next year or so and see what happens. You’re quite young and focusing on your strength will get you bigger and leaner.
You’ll need more than 20 pound dumbbells, however.
Hey david!
Really you think with one time in 4 day(e.g between Monday and Friday)
Exercise on biceps or chest or back and soo an, they will grow up?
I do Plan A today: 3 set legs, 3 set triceps, 3 set chest, 3 set one arm row back, 3 set shoulder and 3 set exercise like stamina
Please convince me
Hi, I just wanted to know if I can do like A monday B Tuesday restday is wensday and then again A thursday B fryday and the restday saterday and sondays? Im 15jears old and weights 60kg.Thanks
No it’s full body you need to rest at least one day in between sessions.
How much time do you normally wait between sets? Thanks.
Hey Joey – rest 90 seconds
hey david ! how much pound if I do this workout ?
Hello david i was just wondering if theres anything for lower back that can make it stronger as i have a bad lower back and im only 17 anything to help and my chest wont grow i have trained for over half a year and nothing is growing
Any help is appreciated thanks
Check out this post: http://www.howtobeast.com/5-steps-to-relieve-lower-back-pain-with-exercise-and-stretching/
Hi David awesome workout plan! I plan to do this workout indoors in my room due to the winter season that came and it can be very cold outside to workout where my bench is. I will follow the plan and see how i go. Can i add calf raises and forearm curls to target my weak points in that area or i dont need to do them? Im average/thin and maybe i need more calories to fill those areas?
Yo Frank, focusing on eating more calories will do more for you than calf raises and forearm curls.
Thanks a lot for the advice David, Keep up the Great Work! 🙂
Hi, Do I do 3 sets of pull ups? Wasnt sure due to the wording. also is the same for the hanging leg raise and plank?
Thanks
Yes three sets of every exercise
Hey, David. Is there anything I can replace pull-ups with on Day B? I would like to do this workout routine, but there really isn’t a place I can put a pull-up bar in my current living situation, nor do I have access to a gym.
You can do bodyweight rows like this: https://www.youtube.com/watch?v=OYUxXMGVuuU
Thank you very much, this will work great.
Hey! I’m just starting this workout. Suppose I follow the correct diet and follow this workout very strictly according to your instructions. How much weight do you expect me to gain, and will it be in muscle mass or other mass? Thanks! I’m 5’10” and 151 lbs.
If you follow these guidelines for diet ( http://www.howtobeast.com/how-to-build-muscle-and-stay-lean/ ) then you can expect to gain a 2-4 pounds per month and most of it will be muscle. You’re quite light, so it should be pretty easy to make good gains right now – go get after it.
Hey David!
I just started your workout and so far I really love it. I’m in school right now and my schedule forces me to sometimes have 2 days off between workouts. Will that hinder my results? Also what can I do on those days off, cardio? Thanks
Hey Bruno. Don’t sweat taking 2 days off sometimes, just be as consistent as you can.
In regards to cardio on days off, if you’re trying to lose weight then do it, but if you’re trying to bulk up then I’d avoid it or only do it once per week.
Thanks I appreciate it.
Hey David,
I was doing the math to see how long it takes to go up 5 pounds, and it takes around a month! That would be 60 pounds-ish a year, which seems slow for exercises like the Goblet Squat. Is there an efficient way to increase weight faster for the big compound exercises?
Best,
Andrew
Yo Andrew, read through the routine again. You should up the weight by 5lb every day you do an exercise. This is actually a very aggressive progression. You can add upwards of 30 pounds per exercise per month.
Hey David,
Yessir, I’ve read through it multiple times. To my understanding, the program asks that you add reps before weight. It asks to add one rep each workout, from 8 finally to 12 before adding 5 pounds. With two separate workouts, each one is only done 6 times a month. It would take 5 workouts to get from 8 to 12 reps, meaning almost a month of working out before getting to add weight and drop back down to 8 reps. Would you mind explaining how you can add weight faster?
Best,
Andrew
You’re correct. You can begin by adding weight each session and keeping it at 8 reps until you max out like that AND then switch over to also adding reps.
test
So im 5’7 185. im a chubby guy but i have muscles. My question is how long will it take for me to see a difference in the muscles? And how should i switch up the exercises so that my muscles arent getting used to this routine.
If you’re trying to cut fat, then you’re diet is going to be responsible for how quickly you make progress. Also, your muscles won’t get “used to” any routine – stick with it for as long as you’re getting stronger or until you get really bored with it.
Hey David,
Would you mind responding to my previous comment? I’d really like to start this workout, but I’d like to fully understand it first. Thanks!
Best,
Andrew
Hi David,
Thanks for putting this workout together, it’s just what I was looking for.
One question, do you recommend any sort of different approach to the routine when in a calorie deficit and trying to cut fat? Perhaps fewer reps?
I don’t think you need to make any adjustments unless you start to feel burnt out or like you’re overdoing it.
i meant when will i see the results in muscle mass rather than weight sorry for confusion.
Considering following this routine for my homegym. Seems to have everything I’m looking for.
Couple of questions:
1. Goblet squats.. Simple exercise but as far as progression goes i can see myself maxing out on these.
Can these be done holding two dumbbells? If not, then should i be looking to do these for high reps? My dumbbells (adjustable ones) each go up to 32.5kg each.
Bulgarian squats… I read in the earlier comments that these can be subsituted with RDL.. Similar question to above, high reps okay after maxing on two 32.5kg dumbbells?
Thx Dan
Hey Dan
1. Yep you can do a “double front rack dumbbell squat” using two dumbbells
2. I’d stick with a split squat or lunge rather than going super high rep RDLs.
Hope that helps
Hi David,
I’ve been training with dumbbells for a couple of years now with both the flat bench and overhead press, and have made good gains. I feel like I might be better hitting my upper chest more now, to even things out. Would replacing flat bench with a slight incline bench in this routine be a good idea to achieve that? Or would this be too much work on the shoulders?
I think an incline press is suitable for some time. Just switch back to the flat press after running a cycle or two of the routine.
This is a great routine. I love the simplicity of it. I actually think you could probably stick with this for 3 months and still see some gains if you are newish to lifting. One question – Do you reccommend doing any additional cardio on off days for those maybe looking to cut a little fat or stay lean? Or maybe do a cardio finisher to the workouts? I understand these are full body workouts and rest is needed so was wondering about running a couple of days a week. Cheers
Thanks Craig – If you’re looking to bulk up, I wouldn’t do more than one cardio session per week. Otherwise 2 would be good.
Also what would be a good warm up for a workout like this?
Cheers
A few additional light warm up sets for the first 3-4 movements should be enough.
Thanks for the reply! Im going to start this workout next week I like the look of it, I’m really trying to gain weight and mass I hope this does the trick. would you recommend any supplements to aid the workout and weight gain? I only use Whey protein blended with oats nut butter and a banana to try and get my calories up But really struggling to gain…Cheers
For the past 7 months, I created my own type of workout; Monday and Friday I will do 4 sets of push-up (200 total), 4 sets of crunches (300 total), and resistance bands workout, along with a 3 mile run. On Tuesday and Thursday, I will do dumbbell workouts, 3 sets of ab wheel (30 total), and 2 sets of leg lifts (300 total), and a 3 mile run. Although I have seen significant stamina improvement and 30lbs of weight loss, I have not seen the muscle growth I wish to develop. I will be starting your work-out routine today hoping to achieve my goal. Besides not running as much, any other recommendations you may have for me?
Marlon, to build muscle you will need to gain some weight. If you still want to lose more fat before you gain weight, then do that – but don’t expect to put on much, if any, muscle before you put on some weight.
That being said, this routine will help you build muscle if you’re diet is good and you’re not losing weight.
Hey David,
I recently started this and I am liking it. I am currently 183cm and only 58 kilos, I’ve changed my diet up a lot and am consuming a lot more carbohydrates. I had a couple questions, you mentioned do A then a rest day then B then a rest A etc.. so on and so forth. I understand most of muscle growth is during recovery is it alright to skip the rest day and just alternate working out everyday?
Also with planking I find these quite easy as I have been doing them for quite some time and I have a low weight to uphold, would you recommend just simply increasing the duration or possible adding weight to my back in the form of weights in a bag or something?
Hey Dylan,
Don’t workout everyday – the rest days are crucial for growth and recovery.
And yes, adding some weight to the plank is a good idea.
Thanks for the help, you got back to me pretty quick.
I’ll experiment with some weights until I find one that gets me stopping around 40-60 seconds then work from there.
Cheers
Quick question for you David. Do you do all 3 sets of each exercise back to back before moving on to the next? Any rest between each set or only between each exercise?
Sorry if it was already asked and answered
Best
JD
Hey JD,
Yes, do all sets of one exercise before doing the next. And yes rest between each set.
Hey David
I was just after some advice if you could
I am 15 years old ,6 foot tall and I weigh about 58kg (around 128 pounds)
I am pretty skinny and hate being called ‘anorexic ‘ and other names. For the past month or so I have started to try and eat more protein and I have gotten a pair of Dumbbells. I am looking to gain muscle without gaining fat.
Is this program suitable for my situation ? And if you have any other tips on starting to use weights that would be much appreciated
Thanks
Sorry I also forgot to mention that I do not have access to a pull up bar, so what would be some variations that I could do at home. And finally, I also have a total gym (stupid tv product that chuck Norris advertises) if that helps
Thanks
Hey Josh,
I think this workout will work well for you.
Also, you can do these “table” pull ups as a substitute: https://www.youtube.com/watch?v=OYUxXMGVuuU
David
Hi, great article, this is exactly what I’ve been looking for. Quick question sorry if its already been asked… I only have a short workout window, specifically first thing in the morning (like FIRST thing in the morning straight outta bed give or take 30 mins). Is working out like this a definite no no or would a pre -workout supplement help boost the energy levels?
This is completely fine. I would just eat soon after you finished the workout.
Awesome, thanks for the quick response David!
This is a great sounding routine to start out with. For how long should one stick with it, and what is the next workout (again using dumbbells) once this one stops delivering?
Hey Kyle,
Use it until you stop making progress or get bored. I’d suggest 3 months minimum (for this routine and any other routine you use). Any less and you don’t give the progression a chance to “work”.
David
Thanks, David.
I don’t have a bench that I can use, but I do have a 30″ stability ball. Can I use that for exercises like the dumbbell bench press and the skull crushers?
Hey, just switched onto your routine and I haven’t got a problem with any of these exercises but I just CANNOT do the skull crusher. Is there alternative to this (presumably targeting triceps)? I just feel that not being able to do the skull crusher will hamper my overall progression of the routine i.e. I could increase reps from 8 – 12 on all the other exercises TODAY but skull crusher is going to hold me back weeks if I have to wait until I can fully do this one exercise 🙁 What would you advise?
You can skip them or do something like overhead triceps extensions if you have access to a cable machine.
Hi David its Frank again from the previous comments i left, i need some advice im hoping you can try your best to help me. I am starting ramadan on Friday and its my duty in my religion i follow ans i will be fasting from around 5 am to 5 pm afternoon. So basically eat my meal by 5 am and abstain from water and food until around 5 pm in afternoon then i can eat my dinner and have water how much i want until the next morning at 5 am. Now what i need help with is for this routine, do you think i should do it after i have my open my fast after 5 pm? I don’t know if you have experience doing fasting weight lifting but i think i read a post that you tried it and had great results. I just wanted to know from your side whats my best approach? I would appreciate it heaps if you could help me out bro as it will be my first time working out during this years ramadan and its only for 30 days and its the perfect time to strenghen my self spiritually and physically and remove all bad habits and create new habits to be a better person! What would be the best approach you think for me David? Thank you. 🙂 God Bless.
Hey Frank, I would just aim to eat two big meals (one in the morning and one at night) and lift sometime before your second meal.
Thank you very much David! That sounds like a good plan and i will let you know how i go with this awesome workout plan! 🙂
Hey man :), so I’m 17in a few weeks and I’m 145lbs and like more toned muscle then like bulging out mass muscle if that makes sense like I’ve been working out whenever I can for a few years football team and stuff but I hate being so skinny lookin like overall so I mean like would push-ups the dumbells bench press pull-ups treadmill or Bo-flex all help gain mass like muscle cause for me its just like when I workout the muscle I have gets really toned but no mass, maybe eat more? Thank you and sry if it was confusing Baja ^_^ and good links above.
Eat more. And do a proper routine (not just the few exercises you listed).
I don’t have enough weights , I only have two sets and i can fairly use them, they are not very tough to workout with. So as I said I don’t have more weights so instead of adding more weights can I add more reps, Please reply.. and yes..I am a skinny boy of age 21..weighing about 56 57 kgs. and of height 5 f 9 inch.
Yes, you can. But it won’t be as effective as if you get heavier weights.
Hi
My legs need bulking more and calves, is there anything I could add to this workout as I feel it’s mostly the top body being worked?
You can always do one more set of the leg exercises.
If I eat something just after my GYM…what should it be…that helps me most to gain weight?
Hey David,
I’ve been feeling very exhausted after the lifting workout, so much so that I’m unable to do the ab exercise at the end. Would doing a couple ab exercises (weighted for bulk) twice a week (Tues/Thurs) work well? I’m doing this workout M/W/F right now, but I workout hard and an too tired to effectively do my ab workout at the end.
Hey Andrew,
Yep, that will work fine.
Hi David
I have done 2 days of these workouts so far and i already feel some soreness in my muscles and it must mean im working them out well with heavy weights! So far good progress but i want to ask since im fasting this month can i do 2 workouts a week instead of every other single day? Is that still beneficial for me? Also my diet is going well and i would like to know if i can skip the lying delt raise since i don’t have a bench in the house and its winter time here and doing them standing up might put my balance off, is there an alternative or can i just skip it? Also im adding in a few calf raises and pull ups on bar is that fine to? Please let me know. Thank you! 🙂
Hi ,
I am going to start doing this workout but I don’t know if it is enough. Should add a few more exercises of my own or will this help me gain enough mass. Oh, and how much should I change my diet to gain a lot of weight?
Ps: I am 14 yo 5’3 100 pounds
hey david. nice workout plan. thinking of sticking on to it. i hv question. i°ve been working out for a year. but the result was so frustrating. any suggestion for more better result? heres my detail. im a smoker, 80kg, 1.72m. thanks
Eat well. Sleep enough. Do the routine.
Hiya David,what sort of kg weight do i ideally need on the dumbbells.Cheers
It depends how strong you are, but for most guys you’ll probably need at least 30kg to make the squats hard (you can get away with less than that for some of the other movements).
Hi David! sounds like a perfect workout! i just want to ask how much is the weight in kilograms of the dumbbells that is suitable for me? I only weigh 40 kg, 149cm. hope you can reply. thank u!
Hi David, you mentioned in Workout B for the pull ups to do 1 rep less than failure. Can I ask what do you mean by that? Or how do we know in advance what’s one rep less than failure? Thank you.
Just don’t try to grind out an extra rep if you barely got the previous one.
Hi David..
this is urgent..i would say
im completely new to gym..i started dumbell presses n flys..as the rest of the exercises …i feel very small pain in middle of my chest.its in the bone ..what should i do…pls help
Hi David,
I was wondering if I added a hiit cardio routine after the workout, will one day rest between workouts be enough rest? Or should I do:
Mon: Workout A
Tues:Rest
Wed: Workout B
Thu: Rest:
Fri: Workout A
Sat: Rest
Sun: Rest
Rotating the workout each week
I wouldn’t do HIIT after every workout. Do it every other time if you really want to do it.
Thanks for answering my previous question David! My question now is for the hanging leg raise if I’m doing knees bent for now (cause straight legs make me wobbly) how many of these knees bent you reckon I can do before I can progress to straight legs? Thanks!
Hello David,
I’d like to thank you in advance for taking your time to read this and help someone like me. Trust me, it means a lot.
I practiced calisthenics for a year, but then took a break for 6 months. Now, I bought some dumbbells and want to train myself at home. Can you recommend me a workout program? I’d like one that trains a body part a day (not a full-body schedule) and which I’ll be able to do at home. To be more precise, one like this for example: Monday – Legs, Tuesday – Shoulders, Wednesday – Back and so on.
Thank you in advance,
Christian.
This routine would be my suggestion. I advocate full body training. Read this to see whY: http://www.howtobeast.com/3-reasons-full-body-routines-are-superior-to-split-routines/
Hey david, I am thinking about joining the air force, and my recruiter told me to pt on more weight. Will this home workout help me out? Even thk i dont have access to the gym, will dumbbells and bench help me gain muscle which is more weight?
I am joining the Air Force.and my recruiter said I have to put on more weight with my height I am 5’9 weighing 134 pounds, hopefully I can put on 10+ lbs. I was wondering if this homework out with dumbbells and bench would help me build up muscle? I have a fast metabolism, I’ve been consuming much more food than I used to , but working out is pretty much important too.
Yes, this diet combined with eating more calories is a solid plan of action.
Hi David, how much protein do I need per kg of bodyweight daily to build muscle using your routine? – thanks in advance.
It’s more about the overall calories. But make sure you’re getting at least .75 grams per pound of bodyweight (I’m feeling lazy, can’t convert to kg right now).
I use the adjustable dumbbells for my home workouts. Is it okay to deadlift while lying down flat on the floor? Does that still bulk up my pectoral muscles?
Thanks for the routine! I’m doing cardio intervals 3x per week (not really HIIT) and bodyweight/light dumbbell circuits 4x per week (similar to Zuzka Light but with weights, too), plus Pilates 3x per week for a stronger core and stable hips (thought it was fluff–then actually TRIED it, ouch).
I started out with this every other day, then as it actually got close to hard work (I have to start out super-slow because I have unstable joints–got to get back into weights gradually, so light weights were the way to start), I dropped to 2x per week. My heaviest dumbbell is just 50lbs, so it’s hard to do the squats–a dumbbell in either hand ends up resting on my knees when I squat because there’s not room for them in between with the goblet squats. I think I’m going to try a dumbbell front squat instead next time.
I was able to do a pull up the first time, but you probably need alternatives for most girls. 🙂
Hey Mimi,
Good to hear you’re on the program. I agree about the squat – try a double front rack dumbbell squat.
Isn’t 5 days apart for each workout too far apart?
Up until now I’ve always done curls, pull ups and squats etc every other day – not every five days.
Could I just do both A & B in one session? Say, Mon, Wed and Fri….then rest for 2 days?
Or is this too much?
Thanks
You’re working every body part every other day the way that it’s written.
Hey David. My pull up bar will take some time to deliver so what are some alternatives to Pull Ups and leg raises?
Thanks!
Hey Muqeet! Try “table pull ups” and side planks.
I was looking for a routine and I came across your program and I couldn’t help notice how you are actively responding to people posting and I think that very commendable. That says a lot when you stand behind your words. I was so impressed about it that my son and I will both be beginning your program and see where it takes us. Thank you very much.
Thanks for the kind words, Walter! I look forward to hearing your results.
Hey David, I started this program a few months ago and have seen some progress. What do you think about incorporating drop sets into the workout? Especially for muscles I’m wanting to target,
Hey Ryan – I wouldn’t change anything if you’re still seeing progress.
Hi David,
Lately I’ve been mixing a 35 minute HIIT session in between workout days. For example, Monday is Day A, Tuesday HIIT, Wednesday Day B, Thursday HIIT, etc. Am I sabotaging the work done on A/B days by doing HIIT?
Thanks.
Hey David. I just had a few questions if you don’t mind me asking. First of all, will this workout routine work your biceps and/or arm? And how fast so I start seeing gains? Lastly, how often do you use this workout and hoe effective is it for you?
I am 14 years old, 176 lbs, and 6 feet 4 inches tall.
Hey Laith,
This routine works your ENTIRE body (including your arms).
Results will vary depending on your diet and consistency.
I don’t currently use this routine but I have and it did give me great results.
David serous question I’ve been doing your dumb bell routine for about 2 weeks my reps are up on some of them already I’m not fatigued at 8 reps on my third set anymore I’m up to 10 on everything and even 12 on some and I know at about 15 I need to increase weight but I can’t do pull ups cause I’m over weight so I’ve been doing assisted pull ups with a chair and pushing up a lil with my legs to make it easier but a big guy at the gym at the apartments who has been helping me with my routines says that I’m not isolating my pull ups when I do assisted pull ups that I’m not gonna gain the muscles to do pull ups without isolating the muscles correctly. How do I isolate the muscles if I don’t have the muscles to do a properly formed pull up right now? I felt like I was doing fine with the isolation I can do a none assisted pull up now but just one but before I couldn’t pull myself up to even begin to attempt one. Should I ignore him or trade in the assisted for 2 or three extra workouts that isolate different sections of the back till I can do 8+ pull ups with proper form?
Hey Mark – either keep doing the assisted pull ups or try doing the lat pulldown instead.
David,
I started the routine this week. , I am 31, 6’2 and 181lbs. I’ve never done weight training, only body weight routines (pushups, etc…). I am in the Army, so I am forced into a pretty intense weekly cardio routine (three to five 30-50 minute runs per week). I want to increase mass, but I really can’t afford to cut cardio. I eat a lot (not always the healthiest meals), but I am worried I will lose weight and not gain mass based on your previous comments about cardio. Thanks in advance. — Moe
Hey Moe – doing a lot of cardio will burn a lot of calories and make it harder to gain weight and build muscle – yes.
But it doesn’t seem like you really have a choice, so I would just eat as much as you can… And, if at all possible, limit the cardio as much as possible.
David
Hi, David how much weight of dumbell is necessary to gain mass with these workouts and proper nutrition for a skinny guy like me?
5 ft10inch 58 kg
Enough weight to challenge you
Ok,thanks starting tomorrow set A.
And,
does this routine adds muscle definition only or helps to make jack also? I heard deadlift is way necessary for mass gain, tell me about it.
Hi David, is lifting in the morning really bad for you? because I can only fit in my workouts 30-60min after I wake up, thanks in advance.
Hey there David, with these exercises do you recommend that we do all 3 sets of an exercise before moving on to the next, or is this one big super set? Also, how much rest between sets?
Hey Paul – do all 3 sets before moving on to the next exercise. And rest about 90 seconds in between sets.
Hey David. I’m currently 65kg at the age of 23.. eating alot + whey and protein shakes… very fast metabolism tho. Like lightning.. struggling to pick up Weight but am deff building strength as I can feel my weights getting lighter and lighter.. If you think I stick to this routine of yours and continue my normal routine with it… will I see any difference… basically what I’m asking is how do I become beast… how many reps? How many sets? Break intervals?
Hey Kyle,
Follow the progression I lay out in the article above. This will gradually increase the weights and reps you’re doing and force you to get stronger and build muscle.
Hi David, I’ve been loving the workout. Its saved me a lot of money and time in gym memberships. One question, I’m currently maxing out on about 15 reps each set with 20KG dumbbells for bench press as an example. I don’t currently have the money to purchase more weights to surpass this, can I increase reps or add more exercises to keep pushing the muscles?
Hey Jack,
It’s not ideal, but I would increase the reps… and also make them harder by going very slow on the way down each time, pausing at the bottom for a second, and then pushing them up very quickly.
Hello David, i just started your routine 2 days ago, i`m 51 KG, and i`m using 6kg dumbbells for start. I always wanted to gain some mass, i tried everything from eating a bit more or taking vitamins. Nothing worked it seems my body won`t assimilate any of that. I`m pretty skinny for my age. i`m 22. and 1.8m high. But i got a lot of strength. Got any tips for me?
Also can you tell me how much rest time i need to have between each set?
Thanks waiting for an answer! Have a good day.
Hey Adrian,
Rest about 90 seconds in between sets.
And I would suggest you eat EVEN more. You want to eat enough to gain weight. And then you also want to do this routine and progress to heavier weights.
If you do that, you will build muscle.
I’ve enjoyed your routine and find it a relief from the huge amount of cardio I’d been doing over the last year and a half, losing 75 lbs. I lost it too quickly I think, and am now trying to bulkbup. I’m 62, and started about a month ago, so its been a little slower, but its been working. I want to gain, say another 10-15 lbs, and still be able to fit in my size 34s. Is it possible to keep the waist down at that rate. I’m 6 ft, an ectomorph(mostly). Thanks again
Hey Randy, focus on getting stronger in the routine and eating enough to maintain your weight and you should see some good progress.
Hey David. Well, I have gained the 15 lbs I wanted and still fit in size 34 waist. The routine really works! For goblet squats, I’m putting all my dumbbells in a back pack. Good stuff!
Hi David. I’ve been doing the exercises one after another for three sets. Reading through the comments I found out you said you should be doing 3 sets of each exercise before moving onto the next (i.e. 3 sets of goblet squat then move to 3 sets of bench). What is the benifet of doing it the way you say? Should it be an improvement over how I was doing them
It depends how long you’re resting in between exercises
Hi again Dave. This workout takes about 40 min to do when you add up three sets and 90 sec rests. That means I’m resting 3/4 of the time. It doesn’t feel like a workout (except for muscle exhaustion) so afterwards I get on the stair climber for 15 min. Is that detracting from bulking? And how much cardio, then, can I do on the off days?
Pretty impressed on your whole web-based-trainer operation, truly. I’ve been trying to put on some weight (I’m about 54kg / 1,70m) but really haven’t been able to- even though I eat a LOT (not dairy, it messes me up)—- any advice? I’m beginning with this routine today!
Eat more! Seriously, track your calories for a few days if you have to, but make sure you’re actually eating more, whether that means bigger meals or adding a meal.
Also, thanks for the kind words.
What kind of meals you recomend?
I eat a rice once or twice a day, with meat (cicken, pork or beef), salad and either beans or lentils for luch every day. For dinner I usually repeat whatever is leftover of what I cooked. My breakfast is usually 3 eggs, an arepa and a cup of coffee/tea….
Hello there,
I was wondering if a 17 year old healthy but overweight can start this programme. Btw, you’re doing a great job man 🙂
Thanks Harry! Yes you can start using this program or try out my bodyweight program here: http://www.howtobeast.com/build-muscle-with-this-bodyweight-bulking-routine/
Hi David. I love this program, I want to add Dumbbell Shrugs and Dumbbelll Calf raises. I was thinking to add the Shrugs to day A and the raises to day B, do you think that would make sense or should I reverse it?
Thanks!
Hey Denoir, I think that works fine. Neither of those exercises are too intense so just do them at the end of the workouts.
David
well,i’ve spent 2 years in Gym and i still be one of those skinny guys,143 Lb..really really sad..i don’t know how to gain muscle..i will try this program in 2 months..wish me luck guys..but i have a question..should i train everyday?monday:Day A,Tuesday:Day B and so on..?
It’s all described above – and in greater detail in the PDF download I link at the top. Your muscle gain will depend on if you eat enough calories to gain weight.
My fitness app, allows me to log in weight training so I can add the calories burned. The options are light, medium, and heavy. Based on your expertise, is this workout medium or heavy. Thanks David!
I was just wondering how long do you rest a between sets and how long before you go to the next exercise?
Rest 90 seconds in between both sets and exercises.
Hi David,
I’m from bangalore India, I love the simplicity in dumbell program and I’ve started week before. I’m skinny and want to gain weight. Can I merge both dumbell and barbell routine together??? And kindly suggest me warmup before starting these routines.
Hey Tejesh,
Choose either the dumbbell or the barbell routine – and use this warmup: http://www.howtobeast.com/a-simple-yet-effective-warmup-and-stretching-routine/
Hi, how do i beef up my legs using dumb bells? bec my gym doesn’t have bar bells. thanks
The goblet squats and lunges that are part of this routine will build our legs.
ohhh thanks! I’ve managed to gain 5 Kg with this workout!:) thanks! But my chest doesn’t seem to get any more define other than clearer line. any advice? thanks
Hi David
How many sets of pull ups and planks are we meant to do?
Hey Simon – 3 sets, the same as the other exercises.
Thanks for the answer David. Awesome workout by the way. Got a couple more questions. I just want to ensure i’m doing this right.
On the reverse lunges do you do 3 sets for each leg?
I find the hanging leg raises really irritate my shoulder injury. I’m a strong guy with many years gym experience who looks to get maximum benefit from every visit to the gym. What type of sit would you recommend that would give me an equivalent workout to hanging leg raises? Or indeed is there another excercise you’d recommend instead?
Many thanks again
Yes – 3 sets per each leg for the lunges.
And instead of leg raises, you can do crunches or sit-ups.
What is the alternative workout for dumbbell skull crasher? thanks
Hey this workout has been awesome so far…2 weeks all I have is dumbells and pull up bar so it suits me. My only concern is will i hit a plateau with this routine? Will i need to cycle in a slightly different routine every couple months or do you think this is diverse enough where id be fine so long as i keep upping the weight
Thanks James! As long as you can keeping upping the weights you’ll be getting stronger and building muscle. I wouldn’t worry about changing anything until that happens.
Can you give alternatives for dumbbell skull crusher? thanks
Any tricep movement – close grip push ups or cable extensions.
Hi David,
I was 98kg (fat mass) at 5,8 and have lost 20kg+ through diet control and a little exercise. I want to lose more weight (fat) and gain muscle mass. Do you recommend this for me or any other alternatives?
This routine – or any other proven weightlifting routine for that matter – will work well! Just get the diet on point too.
Hi David. I’ve been doing the dumbbell program for about 4 months. I’ve gained ~20 lbs, and gone from. 14% bf to about 15.5% so much of it has been muscle. On non push up days I do pushup planks instead of leg raises.(rotator cuff). At 62 yrs, it takes a while longer but am making progress. Great program!
I’ve been following this routine for a few weeks now and loving the structured approach. Just wondering if I can skip the 11 and 12 reps and move on to the next weight?
Hello David, great routine.
I was wondering if you could answer two questions that came to mind as I started working out.
1.) How much (protein/cals) should I eat? I’m 6” feet tall, 155 lbs, 16 years old and what would you call skinny fat.
2.) While doing dumbbell rows, I can do a set of 10 reps with 15 kilos quite easily, but I can barely do the same with 12.5 kilos using left arm. Should I just keep doing the lighter weight for both arms so my left arm catches up?
Thanks
Thanks Johan,
1) You can find macro calculators but my advice would just be to eat 3 solid meals than contain a decent amount of protein.
2) Yes, keep doing the lighter weight until your other arm catches up.
Thanks cause my doubt was that the extra calories in the rest days between workout A and B would me fat. And Do I do reps slow or fast for gain?
Thanks again.
No your body is working to repair and build during off days. Rep slow on the way down, fast on the way up.
I’ve been following this routine for a few weeks now and loving the structured approach. Just wondering if I can skip the 11 and 12 reps and move on to the next weight?
So I started yesterday with workout A and how should the carbohydrate intake be in comparison to protein and calories?
How much cardio do you recommend per week for someone wanting to gain weight on something like a treadmill?
Thanks
Once per week in addition to lifting if you’re trying to gain.
Sorry if this is a dumb question, but what is the purpose of the off days when you have different exercises on A days and B days? I understand muscles need rest time to grow, but aren’t the muscles used on Day A resting on Day B, and the muscles used Day B resting on Day A?
Would I see faster results if I did the workouts everyday, like Day A on Monday-Wednesday-Friday and Day B on Tuesday-Thursday-Saturday?
There are different exercises, yes, but you’re still working nearly your full body on both days. The rest is necessary.
Hey Bro this may sound Naive , but for muscle gain you would need to pump carbs and calories along with protein right?
In general yes – but the main thing is to eat enough calories to gain weight (slowly – 2 lb. per month is a good target).
Is it alright to do some cardio before the workouts. I run for 10 mins before I do this. Is that alright or should I do cardio on a different day??
It’s better to do cardio AFTER lifting or on days you don’t lift.
Hey david, I’m going to start this workout plan. Can you please tell me how much mass i will be able to add at the end of 1 month?
It depends on a lot of different factors man, but aim for 2 pounds. Check out this article for more info http://www.howtobeast.com/muscle-building-mistakes/
Thanx for the reply..I’m looking forward to continue this program for next 3 months with a lot of calories intake. Will i be able to put on 20 lbs or more mass after 3 months?
Hi david, i am 24 year old , only 100lbs weight, always i am having more food by 4 times, but didnt gain my weight, how can i gain my weight? Is these workouts are good for me?
You need to eat even more if you’re not gaining weight. And yes these workouts should work great for most people with no physical restrictions.
Hi David. I have only one dumbbell. Can I still do the exercise routine? The problem is, it’s very hard for me to do pushups. What should I do?
Hey man, it will be very tough to do with only 1 dumbbell as most of the exercises require 2. This routine may be better for you: http://www.howtobeast.com/build-muscle-with-this-bodyweight-bulking-routine/
Hey David, will you please suggest the correct everyday diet for gaining muscles fast
Does your bmi matter? I am 18 years old, 70 kg and 160 cm tall. Do I need to lost weight before attempting to gain muscle. Thank you.
I’m going to start with this workout from today. Will update you about the results after a week or two.
Thanks for this routine and the best thing about you is that you reply to everyone 🙂
Love n Respect from India.
Thanks Mohit, let me know how it goes!
Hi David! I have been working out for a year, and got from 59kg to 64kg. Over the last 6 months I have been doing the same routine, and in the previous 3 I couldn’t see any progress. I want a short and intense effective workout, do you think this one is a good deal for me? Thanks!
Yeah it’s definitely short and intense, I would give it a try for the next few months.
Hey man, how long do you recommend doing this plan for? It seems ideal for me as I can only workout at home, also I don’t have a bench.. so what would be best doing db presses on the floor or push ups? Cheers man.
You can do it for as long as you’re able to make progress. At least 3 months. Go with push ups and add a weighted backpack if you can do too many reps.
Hey David, quick question. I have nerve damage in both elbows (severe Cubital Tunnel Syndrome) and have an extremely hard time gaining mass because of the pain in both elbows. Doctors have said to just do light weights and high reps so there’s less pressure on my elbows, but I was wondering if you had any recommendations. I have an adjustable dumbbell set to work with right now. Thanks!
Hey Daniel, I’m not familiar with that condition and its effects on exercise. I would talk more with your doctors about it and figure out a plan that won’t risk making things worse.
Hey Dave, was just wondering If am able to do these in a circuit? and do you recommend only doing 3 sets, or can I push for 4 or 5 sets for each exercise?Thanks
I recommend keeping it at 3 sets, unless you are dropping the intensity. You can do it as a circuit, but I wouldn’t advise that if your main goal is to build muscle.
Thanks for posting this routine online! I’ll admit that lunges are not somethings I enjoy doing, but your routine really works. I’m on month 2 and have gained strength and a little size. I’m following instructions for a change and it’s working. Funny how that happens……
Thanks again!
Thanks Randy – awesome to hear you’re making progress!
Hi David, I was wondering if I could do this routine on Mondays and Thursdays only and which exercises can I add to make it for effective for a person training only twice per week as I have a tight schedule
Sure, just do the routine exactly as is. The only modification I would make would be to add an additional set for each exercise since you’ll have extra time to recover.
Hi there i had a look at your routine and i was just wondering if i could do workout A on monday and B on tue and train 5 times a week or is it too much? I have been training for a year now but now i have dumbells at home so i can stick to a proper routine on a strict basis. I really like training i find it fun lol but i dont want to over train so is it possible if i could do 3 workout a and 2 workout b for one week then the following week i train 3 workout b and 2 workout a?
That would be a lot and could lean to overtraining. I don’t suggest doing it more than every other day.
Hi David, well I don’t have a pull up bar so is there problem if we cut-out the pull-up and hanging leg raise?
Please let me know. Thank-you.
I would replace the pull ups with table pull-ups and the leg raises with crunches or planks.
Hey,
Would it be possible to alternate between pull ups and chin ups every next workout, and do the same for incline bench press and normal bench press?
Yes, but not necessary.
I can’t do the leg raises because I am too tall for my pull up bar. Do you know what would be a good alternative? maybe lying leg raises on a bench?
What if I did this two days in a row then a day off? or possibly two off? Is that still a good routine or is it not going to be as good? Thanks.
It’s a full body routine so you need to rest at least one day after each workout.
I’m a 21 year old, former D1 athlete. I stopped working out around 2 months ago after my season ended in the fall but I’m starting to pick it back up again. I prefer to use dumbbells because I hate waiting for a rack (and it’s literally me and like 50 other guys so I just try to stick to myself). Would you say using dumbbells to do exercises versus a rack is more effective in certain instances? Trying to figure out ways to get around using a rack but not sure if it’s possible
Just go with dumbbells for now, man. There’s a little more instability involved so you cannot lift quite as much, but you can still push yourself and make progress. Plus the added stabilization has benefits too.
Hi David. I read about your high rep workout to do on ‘off’ days. I’d like to use a Gilad “Sculpt and Tone” workout, that basiclly uses low weight and many reps, all body parts, and goes non-stop for 45-50 min. would this be good to do on one ‘off’ day per week?
Hey David. I’m a 15 year old male that weighs about 172 lbs. and I am about 5’11” in height. I want to build muscle so i can have more confidence. I also am going to start playing football and want to build muscle for that. I have a bench press, ‘perfect’ push-ups(handles), dumbbells, and a pull-up bar. I just want to get in a stable routine to help build lean muscle and burn belly fat. I have bought Whey protein powder and I also get muscle milks and protein shakes. I was just wondering if you’re able to help me set up a routine? This would be really great if you helped me. Please and Thanks.
Try using the routine above my man! Or download the routine from the ‘downloads’ section of the menu. They will match up with your equipment nicely.
I’m 16 years old, 4 foot 9, and weigh 92 pounds (yes I’m pretty much full grown). I want to put on weight so I’m using the above dumbbell routine, slightly modified. I added tricep dips to day A and squat thrusters & deadlift to day B plus a farmer’s carry to the end of both. I’m eating 2,400 calories a day with 25-35% fat, 15-25% protein (which I’ll increase a bit shortly while cutting some fat%), and the rest carbs. Does this seem like a good plan for gaining muscle? I feel like I need to add calories or up the sets/intensity of the workout even though I’m using heavy enough weights. I’m at 10 reps for 3 sets currently and I’m using only this routine for working out, no cardio or bodyweight on the side. Can I expect gains? What should I increase/add?
Also forgot to add that I’m doing the P90X Abs workout 3 times a week
If you’re getting stronger and gaining weight then it’s a good plan! If not, then add some more calories. I wouldn’t suggest adding too many exercises to the plan though, should be enough volume to get you started.
Hi I’m 16, 6,1 180 pounds I want to start this exercise, I want to know will I get ABS if I eat more food while doing these exercises and also gain muscle also what size weight should I start with.
It all depends. You need to gain weight to build the ab muscles up. But you may need to cut down and lose weight afterwards in order to burn fat and expose the ab muscles. You’ll have to do a test day to figure out what weights to start with (re-read the article above).
And how much food should I eat to get gains?
David Can you give me a meal plan to follow to gain muscle?
Eat in a 10% surplus over your maintenance calories.
And check out this article: http://www.howtobeast.com/gain-weight-fast-men/
Hey david, I feel like doing each exercise every other day is slow progress for me (no offense). Would it be alright if I did workout A and B with no rest day in between? (e.g. Monday do A, Tuesday do B, Wednesday Rest then back to A)
No, the program is meant to be done with one full day of rest in between sessions. Doing it every day will hinder recovery and stunt your progress.
Hey David, I’m trying to lose some chest fat. I’ve been reading on how a low carb diet is recommended to achieve that goal. Is this a proper program to accompany a low carb diet and maybe about 15 minutes of HIIT 3 times a week to reduce the appearance of chest fat? Thanks.
You can’t “spot reduce” fat my man, it will come off of your whole body together. As long as you lift weights and eat in a caloric deficit you will lose fat.
Hi David,
Thanks for this super routine.
Just wanted to ask can I add additional workouts.
Example: incline curls barbell curls with dumbbell curls on Day B.
And same for all others.
You likely don’t need additional bicep work so I wouldn’t recommend it.
Hi David,
I’m following this routine from 2 weeks and its the best.
But Only problem is i can not do pull ups and hanging leg raise, not even like table pull up (Day B)
Kindly suggest alternative for the same.
Thanks in Advance
Hey Suraj, I’m glad you’re liking the routine. Try searching this page, I’ve offered alternatives several times already in the comments.
Hi David,
I want to start this routine but i can’t on mon and wen so could i alternate ABA,BAB each week?
And you use the same weights for every exercise?
Thanks in advance for the reply.
Yes that’s correct. And yes alternating ABA, BAB is good too.
Hi David,
Apologies if this has been asked already, couldn’t find the answer above.
How long should the workout take? Just did it for the first time and took 23 minutes. Is that about right? Seems fairly short but that’s not a bad thing and I’m pretty sure I’ll feel it tomorrow!
Thanks,
Rob
That seems a little bit quick. Rest 90 seconds in between sets for the first 3 exercises and just 60 seconds for the last 3 exercises.
Hey Dave, I’ve been using this routine for a few months now and it has really worked to add ‘good’ bulk. I want to focus more on my shoulders now, which aren’t as responsive as the rest of my body, so can I do push-ups on both the routine A and B days? This would still give me 48 hrs recovery. Thanks!
Hey david,i’m going to start this program from tomorrow.I’m a skinny guy n I really want to gain muscle mass.Will you please tell me how many calories,proteins, carbs and fats should i target to eat everyday
Hey man,plz do reply.I am eagerly waiting for your answer
Hey david Can you do this program monday to friday and take 2 days off or will it overtrain your muscles thanks great program
You need at least one full day of rest in between workouts.
Thanks for your quick answar have a nice day
should i do these routines for a few weeks or a month
I recommend 3 months minimum for any routine. Any less, and it doesn’t give the built in progression time to work.
Hey David . Will it hurt my bulking efforts to do push-ups with both routine A and B?
Thanks
No, but it’s not needed.
Hi David
I’ve been using this routine for a month or so and it’s been great, thanks! 🙂
Just wondering why you recommend 8-12 reps instead of something lower but heavier like 4 to 6?
Thanks again
Thanks Dave. Honestly, either would work but I think most people use better form in the 8-12 rep range!
Hi David, I’m curious what the benefits of your alternating A B workout are compared to, say, 5 different workouts a week.
It’s a full body routine, designed to give you more time to rest and recover. And you hit every muscle when you combine both of these workouts.
Hi David. Because my dumdbell weight for squats has reached 90 lbs., I’m not holding it (the two now) as a goblet, but both dumbells on top of my shoulders. I’m still using good form staying back on my heels. Will this still work for my squats?
Yes! That’s called a dumbbell front squat, and that’s exactly what you should do.
Hi David, I am so much impresses about your willingness answering all the questions!! 🙂
I am 1.78m height and 60 kg weight. I want to increase my weight – So how much KG dumbbells should i need to take?
Hey man, it depends on how strong you are. You will need to test to find out.
Hey David, on the pull ups and hanging leg raise how many sets should I do?
Hey Jason, do 3 sets of both (stop 1-2 reps before failure).
Hi David what are you’re thoughts on working out in the morning fasted vs evening? I have a physical job and get tired in the evenings.. I’m not much of a morning person but I would like to know what you think 🙂 cheers man!
Hi David,
Iam new to all this ! I’d like to build some mass because iam very skinny can you help me with it should i follow the above workout you have given or can u suggest any other? Should i go gym everyday or alternative days? Is there any diet plan you can suggest.
Yes I would suggest this workout, and then using some of these meals: http://www.howtobeast.com/get-jacked/
Also read this article to see how to combine the workout and meal plan: http://www.howtobeast.com/how-to-build-muscle-and-stay-lean/
Is there any dumbbell workout to replace pull ups
Not specifically, but you can do “table pull ups” if you don’t have a pull up bar (I linked to a video demonstration of this exercise in a previous comment).
Hey, I’ve been doing this routine for 2 weeks now and am really enjoying it. There’s just a few things I was wondering about.
I noticed at the beginning that you have a delt and quad exercise on both days (not really worrying about the rear delt raise). Wouldn’t training shoulders and legs every other day be too much? Especially legs. I’ve just always heard you need more than one day of rest, at least for the bigger muscles. It just seems like I would be over training. Thanks.
One day of rest is enough because you are only doing a small amount of volume on each muscle group per workout.
Hi David,
Thanks for the great workout. I’ve noticed that day B doesn’t seem to hit the chest much. Would adding dumbbell flys to day B be too much?
I don’t think you need to, but if you do then just do 1-2 sets.
I’ve been following this for a couple weeks and like it so far, but just saw the PDF you posted and it caused me some confusion. I’ve been going every other day, including weekends. The PDF has weekends off. Is the extra off day important or just for convenience working only weekdays? I’m 44 if that makes a difference, I know us older guys are slower to recover.
Half the exercises only show 2 sets at 12 reps with shorter rest periods. I’ve been doing everything 3 and 8 with 90 second rests and increasing reps each time. Do you increase from 12, or does it not matter how I’m currently doing it and I’m just overthinking?
I recommend that you follow the PDF version, it’s more up to date with my current beliefs (in terms of resting, and sets/reps for different exercises). Also, with the PDF version you don’t increase reps, only the weight.
Hi David. I’m really getting some benefits from this workout. At age 63 though, the gains are slow, but definite. I’m able to keep increasing the wt I’m lifting and not gain body wt. That should indicate I must be trading out my fat (about 16% right now) for muscle. After I get to about 13% bf, I will then increase my calories and keep monitoring. Is this a good approach with this workout?
Hey Randy, glad to hear you’re making gains! I think that your approach is the right one, so keep at it.
Hey David. Thank you for the encouragement! Yes, I’m increasing lifting weight, getting better at my form so I can focus on really pushing each rep. And keeping my body weight (~200 lb) under control. Great routine!
Thanks Randy – keep on beasting!
Hey David,
I’m about to try out this routine, sounds like a lot of people are getting good results. I know you mentioned in response to some comments that between the two workouts (A, B) that you’re getting a full body workout.
I was curious if any additional tricep work would be recommended? for example: (bench) dips, which has given me decent results in the past. Also, would you recommend including dumbbell deadlifts in this routine at all, as it’s also a good compound exercise? If so, how would you implement either of these into the routine?
Thanks so much. Love your website 🙂
-Erich
Hey Erich,
If you really like doing tricep dips, then go ahead and add 1-2 sets to the end of Day B (but I don’t think it’s needed).
I wouldn’t add in DB deadlifts, because that’s a lot more taxing that say tricep dips.
Yo David!
I really like the .pdf workout and your youtube videos, I now clearly understand how to make gains! One question though. I have a dumbbell set that goes from 5-75 lbs. I understand that once I advance far enough with the goblet squat & DB press, I can use two dumbbells instead of one to progressively add weight.
I may be jumping ahead here, but what can I do once I can press both 75 lbs dumbbells, and need to add more lbs? I’m guessing I can just do these same exercises with a barbell (I use home gym though). Can I use resistance bands w/ the barbells?
Thanks! Is this the best place to post questions?
Hey Jojo, you can always email me at david@howtobeast.com (the comments here are getting cluttered).
But to answer your question, you can switch to these squats once you can goblet squat more than 75 lb: https://www.youtube.com/watch?v=iDiPZzmp-xk
Hi David,
Could you share with us a routine for abs with dumbbells?
Thank you again for yours articles, videos and useful material.
Hey David!
I’m just returning from a minor back injury and your routine is awesome. I sure hated to start over from the beginning, but I took my time and I’m back to where I left off in February. This full body workout is perfect for the busy lifestyle and I just wanted to say thanks. I just need to get my diet in check and I’ll really see some gains. Great job on the articles and just giving credit where it’s due.
Keep up the good work!
Thanks Randy – keep on beasting brother!
Hi, am I aloud to do both A and B in one day then rest tge next day then do both again? Thanks if you reply
No, you should rest one full day in between the A and B workouts.
Hello David. I see you are still answering to everyone who ask you some questions so I have one for you. ( I’m french and I apologize for my english mistakes )
So I practice fitness since one and a half year but I will not be able to go to the gym anymore soon. I want to keep progressing in fitness so I’ll buy materials for home ( like dumbbells ) and I was wondering if this program is only for begineer or also for intermediate who already went to a gym. Also, how much bulk can I get with this kind of program? And how much time can I pratice it before it become useless ? ( if it ever become useless ? )
Thanks for keep answering to everyone, you helped a lot of people. 🙂
Hi Darepa, if you have weights that are heavy enough to challenge you, then you can still make good progress.
Hi David,
I did as you mentioned above (A&B routine) and gained around 10kgs which is great. Now, as I gained weight I have this belly fat which is awkward.
I want to ask how I get rid off this belly fat as-well-as concentrate on getting bigger.
Looking forward. Thank-you.
Jagan J
Hey Jose, I’m glad to hear you gained some weight!
If you want to cut the belly fat, then you should focus on that (and not worry about getting bigger in the meantime).
You can keep doing this routine, just change how much food you’re eating (less to cut weight and belly fat or more to get bigger).
It’s weird as I’m lean and having belly fat. Other than reducing the food, is there any specific workout to get rid of my belly fat.
Thank-you.
Nope, unfortunately you cannot target specific areas when losing fat, it all comes off together.
Hey David, do any of these exercises do work on your traps ?
Thanks for the program, I love it
Yes, several of the exercises like the lunges and the shoulder press hit the traps. If you really want, you can add some shrugs in as well but not necessary.
hey what about incline dumbbell press?
You can do incline instead of flat press if you prefer.
Hey Dave,
Wanted to know if it’s preferable to rest 45 seconds between the sets and lift less weight, or should I rest a little longer and lift havier?
Thanks for your help!
Rest 90 seconds to 2 minutes.