Functional Dumbbell Program


No gym? No problem. Grab a pair of dumbbells and let’s get to work.

(8 customer reviews)

Our 12-week Functional Dumbbell Program is perfect for anyone who wants more than a bodyweight-only workout program, but doesn’t have a full-on garage gym. With a set of dumbbells (or kettlebells), we can help you dramatically increase your fitness.

This program is designed as a standalone program. It’s 12 weeks long with 5 sessions per week. You’ll be amazed at what you can do with a set of dumbbells!

What You Can Expect

  • A fun, detailed, standalone program that’ll get you stronger and fitter without tons of equipment.
  • Increased unilateral strength and flexibility, helping you to correct muscle imbalances and avoid future injury.
  • An increased likelihood that your friends and family will stop you in your tracks and ask, “why do you look so damn good these days?” 💚

The Details

Here’s what you get from us in exchange for your hard-earned money:

  • A 12-week program with 5 days per week of training sessions. This is a standalone program designed to be your main daily workout.
  • A downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.
  • A dedicated playlist where you can see every movement via video instruction.
  • Options for a pair of dumbbells or a single dumbbell for every workout. (You may sub a kettlebell(s) for any/all of the sessions.)
  • Daily progressive accessory work including core work, push/pull progressions, and upper/lower body routines.
  • Daily warm-up.

I only have kettlebells. Can I still do this program?

Heck yeah! You can sub kettlebells for dumbbells in any/all of the sessions.

Can I get a great workout with just dumbbells?

Absolutely. You don’t need a decked-out garage gym to improve your fitness. A pair of dumbbells (and a great attitude 😉 ) is all you need to make serious gains in your strength and conditioning.

How long does each session take?

Plan for 45-60 minutes per session. Remember: This is a standalone program.

May I see a sample of the programming?

We thought you’d never ask!! Just enter your email below and we’ll send it your way.


8 reviews for Functional Dumbbell Program

  1. Kyle Caldwell

    Only a few weeks into the program so far but so far I love every minute of it (don’t get me wrong I’m cursing throughout but I mean that in a great way). The workouts are tough but you feel a sense of accomplishment when you finish it! It has a good variety of movements and workouts so you aren’t doing the same thing over and over again. If you’re on the fence about purchasing let this review be the one that pushes you to do it!

  2. Andrea Galinis

    I really enjoyed this program in it’s entirety. It brings you back to basics, it’s challenging mentally and physically. And simple to follow with good explanation and videos. About to start this 12 weeks over!

  3. Nikki McClary

    Love this program! Let’s you know what equipment you will need. Easy to follow warm ups, workout and cool downs. If you can’t do something that is listen this program also has a list of modifications you can do. I also love that they have a video of the moves to do just in case you aren’t familiar with that movement.

  4. Phil

    Cracking Programme, great mix of MetCons and Strength with minimal kit needed. Easy to modify to the kit you have available. Put the effort in and the workouts kick your a@#e 👏

  5. Lian Advincula

    I’ve done all sorts of workout, did youtube videos and even downloaded workout apps, can’t even last for a week. When I saw this functional dumbbell program ofcourse I will give it a try, bought it and started doing it and I never made any excuses after. The best exercise program there us.

  6. Edgar Perdomo

    This friday I’ll be completing the 12 week of the dumbell program and I’m waiting for the next one. It’s what I’ve been looking for in a while. Hope you guys make another one that uses medballs, and Kettlebells, congrats I’ve really enjoyed this one.

  7. Brett

    Loving the program. Eight weeks in and make some solid improvements

  8. Mike Rivera

    I was away for 8 weeks and used the dumbbell program at my hotel. Provided me with plenty of workouts to chose from and all I had to do was follow the program. Super easy and happy I was able to train as much as I did while away from home. 👍🏼

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