Home Dumbbell Builder
Six weeks of real muscle-building with just dumbbells.
6 weeks3–4 days a week40–60 min
Upper and lower days (or three full-body days) that get the most out of a pair of dumbbells and a bench. Rep ranges sit where muscle grows, and the volume builds for four weeks before an overload week and a deload.
Guided programs are part of Bodaptive Pro, free for everyone during early access.
Who it’s for
- Training at home
- Owning dumbbells, with or without a bench
- Wanting to build muscle, not just stay busy
Your week
- 1Upper AChest · Back · Shoulders · Arms
- 2Lower ALegs · Core
- 3Upper BChest · Back · Shoulders · Arms
- 4Lower BLegs · Core
Choose 3 to 4 days in your profile; fewer days use the first ones.
How it progresses
Foundation · Weeks 1–2
Learn the movements and find your working weights, with reps to spare.
Progression · Weeks 3–4
Add weight or reps steadily, week to week.
Overload · Week 5
A little more volume, a little closer to your limit.
Deload · Week 6
A lighter week so you come back stronger.
What you need
dumbbells
Where it gets you
Six weeks of steady volume on every major muscle, without a trip to the gym.
How it works
The program sets the shape: the days, the weeks and what each session is for. Bodaptive picks every exercise and load for your equipment and level, and adjusts them after each workout, just like your own plan.
Finish it and earn the Program Finisher badge.Finishing means three in four of its workouts, with one in the final week.
