Blacksmith
| Day | Workout |
|---|---|
| Monday | Upper Body Dumbbells |
| Tuesday | Rest Day |
| Wednesday | Lower Body Dumbbells |
| Thursday | Rest Day |
| Friday | Full Body Dumbbells |
| Saturday | Optional: Arms Abs |
| Sunday | Rest Day |
Overview
Goal: Muscle Building
Suggested Duration: Indefinite
Weekly Split: 3 training days + 1 optional day, 3 rest days
The Blacksmith Training Plan is a dumbbell-only plan for building muscle at home. Three sessions a week hit the upper body, the lower body and then everything together. An optional fourth day for arms and abs is there for the weeks you want more. All you need is a pair of dumbbells and a patch of floor.
Instructions
- Use the database filter to find a workout that matches the type assigned for the day and set equipment to "Dumbbells".
- Set the difficulty level (1 to 3) to match your current fitness level.
- Pick a workout and complete it on Level I, II or III depending on how much time and energy you have.
- Choose a weight that makes the last two reps of each set hard. Increase it once every set feels comfortable.
- Do Saturday only if you are recovered. If Friday left you sore make it a rest day.
Monday
Focus: Chest, back, shoulders and arms.
What To Do: ✓ Upper Body Dumbbell Workout
Why? Presses, rows and raises with weight in hand grow muscle faster than bodyweight alone because you can keep adding load.
Tuesday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine or a yoga sequence to keep your exercise streak going.
Why? Muscle grows between sessions. The rest day is part of the plan.
Wednesday
Focus: Quads, hamstrings, glutes and calves.
What To Do: ✓ Lower Body Dumbbell Workout
Why? Goblet squats, lunges and deadlifts with dumbbells train the biggest muscles in the body. Big muscles working hard means the most growth for the time spent.
Thursday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine or a yoga sequence to keep your exercise streak going.
Why? Legs need more recovery than arms. Two days off before Friday's full body session is deliberate.
Friday
Focus: Everything.
What To Do: ✓ Full Body Dumbbell Workout
Why? Hitting every muscle group a second time in the week doubles the growth signal without needing a fourth or fifth session.
Saturday (Optional)
Focus: Arms and abs.
What To Do:
✓ Arms Workout with dumbbells
✓ Ab Workout
Why? Arms and abs recover fast and respond well to extra volume. This is the day for the muscles you want to see.
Sunday
Focus: Full recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? A full rest day at the end of the week means you start Monday ready to lift heavier.
