Dumbbell 12
A twelve-week dumbbell programme of two alternating full-body workouts: mains at 5×12 with curls and core at 3×12. Everything you need when a barbell isn't an option.
Week structure
- 3 days a week
- A/B dumbbell full-body alternation
- Mains at 5×12
- Curls and crunches at 3×12
- 12 weeks
Who it's for
For anyone training with dumbbells only, over a full twelve-week block.
How progression works
Every exercise progresses when you complete all target sets and reps. Increments are exercise-appropriate — barbell plates for compounds like the squat, bench press and deadlift, and smaller steps for dumbbell and isolation work. Miss the target three sessions in a row on an exercise and Milo backs the weight off by 10%, so you can reset and keep moving forward.
Milo for iPhone — coming to the App Store.