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4-Week Hypertrophy Program helps you build muscle and strength using dumbbells. It's simple to follow because you repeat the same exercises each week, allowing you to track your progress and gradually increase the challenge.
Week 1: Base
Build your foundation with basic movements.
Week 2: Progression
Increase sets, reps, or weights to challenge yourself.
Week 3: Intensity
Focus on pushing a bit harder, with slightly heavier weights and shorter rest.
Week 4: Challenge
Push yourself with more effort and confidence as you increase weights or reps.
Week 1: Base
Lay the groundwork with simple, effective movements to build strength and confidence.
Week 2: Progression
Step it up by adding more sets, reps, or weight—challenge yourself to grow stronger.
Week 3: Intensity
Turn up the heat! Use heavier dumbbells, move with purpose, and shorten those rest periods.
Week 4: Challenge
Go all in! Bring your best effort, test your limits, and finish stronger than you started.
Week 1: Base – Build Your Foundation
Focus on mastering basic exercises and getting comfortable with the movements. Beginners should start with lighter weights and prioritize good form. Beginners should only do 1-2 sets and go by feel, while more experienced individuals can aim for 3-4 sets.
Day 1: Lower Body - WINTER BOOTY BLAST!
DB Goblet Squats – 4 sets of 8-12 reps
DB Bulgarian Split Squats – 4 sets of 8-12 reps per leg
DB Sumo Deadlifts – 4 sets of 8-12 reps
DB Step-Ups – 3 sets of 10 reps per leg
DB Hip Thrusts – 3 sets of 12-15 reps
DB Calf Raises – 3 sets of 15-20 reps
Day 2: Upper Body - TINSEL TONED!
DB Bench Press – 4 sets of 8-12 reps
DB Rows – 4 sets of 8-12 reps
DB Shoulder Press – 4 sets of 8-12 reps
DB Lateral Raises – 3 sets of 12-15 reps
DB Front Raises – 3 sets of 12-15 reps
DB Chest Fly – 3 sets of 10-12 reps
Superset:
Bicep Curls (DB) – 3 sets of 12-15 reps
Tricep Kickbacks – 3 sets of 12-15 reps
Day 3: Full-Body Strength - HOLIDAY HUSTLE!
DB Deadlifts – 4 sets of 8-10 reps
DB Reverse Lunges – 3 sets of 10-12 reps per leg
Thrusters (Squat to Press) – 4 sets of 8-10 reps
Arnold Press – 3 sets of 10-12 reps
DB Reverse Flys – 3 sets of 12-15 reps
Renegade Rows – 3 sets of 8-10 reps per arm
Challenge yourself by slightly increasing sets, reps, or weights. Beginners can focus on improving form or adding small weight increments.
Increase weights and reduce rest between sets. Beginners can push for more weight or shorten rest periods, as long as form is maintained.
Push yourself by increasing weight, reps, or effort. Beginners should focus on lifting with good form and gradually increasing their challenge.
This program is easy to follow and effective because the exercises remain consistent each week, allowing you to see clear progress while you push yourself harder week by week. The Season of Bells 4-Week Hypertrophy Program is perfect for building strength and muscle while focusing on gradual progression.
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