All you need for this 6-day dumbbell-only workout routine is a couple of adjustable dumbbells and a bench. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. The default version of the program (known in some circles as the Arnold Split) involves training six […]
5 Day Upper/Lower Split
The 4-day version of the upper/lower split works well for a lot of people. Followed consistently, it can deliver gains in size and strength for many months, if not years. However, let’s assume that you’ve been following an upper/lower split for some time, your progress has stalled, and you want to try ramping up your […]
6 Day Upper/Lower Split for Muscle Growth (Advanced)
This 6-day upper/lower split is designed for intermediate and advanced lifters who want to build muscle, particularly in the upper body. There are six different workouts – three upper body workouts and three lower body workouts. You train six days a week on set days, Monday through Saturday, alternating between upper body and lower body […]
Push Pull Legs (PPL): Dumbbell-Only Workout Routine
All you need for this push/pull/legs routine is a couple of adjustable dumbbells and a bench. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. There are six workouts in total – 2 upper body push workouts, 2 upper body pull workouts, and 2 […]
Need an Inverted Row Alternative? Here Are 8
Today, I want to show you some highly effective alternatives to the inverted row that you can use to build a bigger, more muscular back. 8 of the Best Inverted Row Alternatives Barbell Row First up is the bent-over barbell row. This is an ideal substitute for the inverted row if you want to train at home, […]
4 Day Dumbbell Workout – Push/Pull Routine
In this post, I’m going to show you a 4-day dumbbell workout routine you can use to build muscle.. It’s a push/pull routine comprising four different workouts – two push workouts, and two pull workouts. Each muscle group is trained twice a week. The push workout is focused on the pushing movements for the upper […]