Increasing weight is not the only way to get stronger, especially when working with dumbbell weights.
Inspired by Jim Wendler’s 5/3/1 program, these workouts are built around working up to a max number of repetitions on the last set of each workout. The “+” next to each number reflects your goal of max reps on the last set of each workout. The third and final set of each workout is aptly called the “Big Set.” Give your best effort and try to beat your reps each week.
The program given here is for 4 weeks, but you can just as easily double that for a full 8-week program. If doing so, repeat the same cycle of workouts for weeks 5–8, adding 5 additional pounds of weight for the upper body exercises and 10 pounds for the lower body exercises (provided you’ve hit all your reps).
PERSONAL RECORD (PR) SETS WEEK 1
Workout #1: Squat Day
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
PR Set: Goblet Squat
Perform 8 reps per set. Try to beat 8 reps on your final set.
Set 1: 55% max weight for 8 reps
Set 2: 65% max weight for 8 reps
Set 3: 75% max weight, AMRAP
Assistance Work
RDL - 12,10,8
Bulgarian Squat - 8,8,8 each leg
Glute Ham Raise - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 1
Workout #2: Bench Press Day
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
PR Set: Bench Press
Perform 8 reps per set. Try to beat 8 reps on your final set.
Set 1: 55% max weight
Set 2: 65% max weight
Set 3: 75% max weight, AMRAP
Assistance Work
Row - 12,12,12
Incline Bench Press - 8,8,8
Pull-Up/Chin-Up - 30 reps in as few sets as possible
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 1
Workout #3: Deadlift Day
Warm-Up/Activation
DB “T” Balance - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
PR Set: Deadlift
Perform 8 reps per set. Try to beat 8 reps on your final set.
Set 1: 55% max weight
Set 2: 65% max weight
Set 3: 75% max weight, AMRAP
Assistance Work
Goblet Squat –12,10,8
Single Leg RDL - 8,8,8 each leg
Bench Single Leg Glute Bridge - 12,12,12 each leg
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 1
Workout #4: Shoulder Press Day
Warm-Up/Activation
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
PR Set: Shoulder Press
Perform 8 reps per set. Try to beat 8 reps on your final set.
Set 1: 55% max weight
Set 2: 65% max weight
Set 3: 75% max weight, AMRAP
Assistance Work
Single Arm Row –8,8,8,8 each arm
Dips (or Floor Press) - 30 reps in a few sets as possible
Bench Supported Row - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
Not much changes week to week in this program, since we’re targeting personal strength development rather than variety for the sake of change. The “Big Set” changes to 5+, but the assistance work and warm-up/activation exercises remain the same. This is a very structured program with one singular goal in mind—getting stronger!
PERSONAL RECORD (PR) SETS WEEK 2
Workout #1: Squat Day
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 10 reps each leg
PR Set: Goblet Squat
Perform 5 reps per set. Try to beat 5 reps on your final set.
Set 1: 50% max weight
Set 2: 60% max weight
Set 3: 70% max weight
Set 4+: 80% max weight, AMRAP
Assistance Work
RDL - 12,10,8
Bulgarian Squat - 8,8,8 each leg
Glute Ham Raise - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 2
Workout #2: Bench Press Day
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
PR Set: Bench Press
Perform 5 reps per set. Try to beat 5 reps on your final set.
Set 1: 50% max weight
Set 2: 60% max weight
Set 3: 70% max weight
Set 4+: 80% max weight, AMRAP
Assistance Work
Row - 12,12,12
Incline Bench Press - 8,8,8
Pull-Up/Chin-Up - 30 reps in as few sets as possible
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 2
Workout #3: Deadlift Day
Warm-Up/Activation
DB “T” Balance - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
PR Set: Deadlift
Set 1: 50% max weight
Set 2: 60% max weight
Set 3: 70% max weight
Set 4+: 80% max weight, AMRAP
Assistance Work
Goblet Squat - 12,10,8
Single Leg RDL - 8,8,8 each leg
Bench Single Leg Glute Bridge - 12,12,12 each leg
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 2
Workout #4: Shoulder Press Day
Warm-Up/Activation
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
PR Set: Shoulder Press
Perform 5 reps per set. Try to beat 5 reps on your final set.
Set 1: 50% max weight
Set 2: 60% max weight
Set 3: 70% max weight
Set 4+: 80% max weight, AMRAP
Assistance Work
Single Arm Row - 8,8,8,8 each arm
Dips (or Floor Press) - 30 reps in a few sets as possible
Bench Supported Row - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
Not much changes week to week in this program, since we’re targeting personal strength development rather than variety for the sake of change. The “Big Set” changes to 3+, but the assistance work and warm-up/activation exercises remain the same.
PERSONAL RECORD (PR) SETS WEEK 3
Workout #1: Squat Day
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 10 reps each leg
PR Set: Goblet Squat
Perform 3 reps per set. Try to beat 3 reps on your final set.
Set 1: 60% max weight
Set 2: 70% max weight
Set 3: 80% max weight
Set 4+: 90% max weight, AMRAP
Assistance Work
RDL - 12,10,8
Bulgarian Squat - 8,8,8 each leg
Glute Ham Raise - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 3
Workout #2: Bench Press Day
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
PR Set: Bench Press
Perform 3 reps per set. Try to beat 3 reps on your final set.
Set 1: 60% max weight
Set 2: 70% max weight
Set 3: 80% max weight
Set 4+: 90% max weight, AMRAP
Assistance Work
Row - 12,12,12
Incline Bench Press - 8,8,8
Pull-Up/Chin-Up - 30 reps in as few sets as possible
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 3
Workout #3: Deadlift Day
Warm-Up/Activation
DB “T” Balance - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
PR Set: Deadlift
Perform 3 reps per set. Try to beat 3 reps on your final set.
Set 1: 60% max weight
Set 2: 70% max weight
Set 3: 80% max weight
Set 4+: 90% max weight, AMRAP
Assistance Work
Goblet Squat - 12,10,8
Single Leg RDL - 8,8,8 each leg
Bench Single Leg Glute Bridge - 12,12,12 each leg
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 3
Workout #4: Shoulder Press Day
Warm-Up/Activation
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
PR Set: Shoulder Press
Perform 3 reps per set. Try to beat 3 reps on your final set.
Set 1: 60% max weight
Set 2: 70% max weight
Set 3: 80% max weight
Set 4+: 90% max weight, AMRAP
Assistance Work
Single Arm Row - 8,8,8,8 each arm
Dips (or Floor Press) - 30 reps in a few sets as possible
Bench Supported Row - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
Time to take your foot off the pedal, pull back on the heavy weights and allow yourself a week of active recovery in order to prepare you for the next three weeks of heavy lifting. Your goal in each workout is leave the gym with a good pump, but not beat up from a day of heavy lifting.
The Big Set is no longer featured, and your new goal is to work up to about 60 percent of your max on the PR set. We also program for less volume and fewer exercises in the assistance work. You also have the options to combine these workouts into a 2-day or 3-day program to give yourself a mental break from four hard days in the gym per week.
PERSONAL RECORD (PR) SETS WEEK 4
Workout #1: Squat Day
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 10 reps each leg
PR Set: Goblet Squat
Work up to 5–8 reps per set based on how you are feeling
Set 1: 40% max weight
Set 2: 50% max weight
Set 3: 60% max weight
Assistance Work
RDL - 12,10
Glute Ham Raise - 12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 4
Workout #2: Bench Press Day
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
PR Set: Bench Press
Work up to 5–8 reps per set based on how you are feeling
Set 1: 40% max weight
Set 2: 50% max weight
Set 3: 60% max weight
Assistance Work
Row –12,12
Pull-Up/Chin-Up - 20 reps in as few sets as possible
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 4
Workout #3: Deadlift Day
Warm-Up/Activation
DB “T” Balance - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
PR Set: Deadlift
Work up to 5–8 reps per set based on how you are feeling
Set 1: 40% max weight
Set 2: 50% max weight
Set 3: 60% max weight
Assistance Work
Goblet Squat - 12,10
Bench Single Leg Glute Bridge - 12,12 each leg
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.
PERSONAL RECORD (PR) SETS WEEK 4
Workout #4: Shoulder Press Day
Warm-Up/Activation
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
PR Set: Shoulder Press
Work up to 5–8 reps per set based on how you are feeling
Set 1: 40% max weight
Set 2: 50% max weight
Set 3: 60% max weight
Assistance Work
Single Arm Row - 8,8,8 each arm
Bench Supported Row - 12,12
Program Notes: Circuit the warm-up/activation exercises. Be sure to record your completed reps for each “+” set to mark you progress.