Big & Bold
Today's session, timed and counted for you
A coach-voice timer counts every rep and calls every rest.
Day 1
Free · No signup to try
beginner12 weeks3×/weekdumbbells + bench
Dumbbell hypertrophy
Big & Bold is a 3-day full-body dumbbell program designed for people who only have access to dumbbells — home gym users, hotel gyms, or those without access to a barbell. Despite the equipment limitation, it's built around proven hypertrophy principles: progressive overload, compound movement priority, and sufficient weekly volume.
Day 1Session 1 — Full Body
Day 3Session 2 — Full Body
Day 5Session 3 — Full Body
How it works
- →One full-body dumbbell workout, three times a week (Monday, Wednesday, Friday) for 12 weeks.
- →Start lighter than you think and slow the tempo; form first.
- →Then build reps from 8 to 10 to 12 before adding weight, and finish with pause reps.
- →No weight to set here: each exercise uses its own dumbbells.