Online WOD – Dumbbell Strength & Hypertrophy

Building on the success of our original program, Volume 2 of the Functional Dumbbell Program is here to provide another avenue for your fitness journey. While the first installment placed a emphasis on conditioning with elements of strength and hypertrophy, Volume 2 pivots to prioritize strength and muscle growth while maintaining a solid foundation in conditioning.

What Sets Volume 2 Apart?

• Focused Approach: Volume 2 is designed for those looking to develop strength and build muscle with a limited equipment options, such as a set of dumbbells of kettlebells. However, the program retains key conditioning elements, ensuring a well-rounded fitness plan.
• Proven Training Progressions: Includes proven techniques like rest-pause, myo-rep sets and tempo work. These methods have been shown to promote muscle overload and progressive overload, fundamentals of muscle and strength development.
• Minimal Equipment Needed: Your existing set of dumbbells is sufficient, and kettlebell substitutions remain an option.

The Details

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

• 12 Weeks of Structured Training: Follow a training plan of up to 5 sessions per week over 12 weeks, with a strength and hypertrophy bias, complemented by conditioning workouts.
• Evidence-Based Techniques: Benefit from well researched methods for promoting muscle growth and strength.
• Comprehensive Guide: Receive a downloadable PDF for ease of access, alongside video demonstrations and daily progressions to guide your training.

Do I need additional equipment for Volume 2?

Your dumbbells from Volume 1 will serve you well. And yes, you can still use kettlebells if you prefer.

How does Volume 2 differ from Volume 1?

Volume 1 leaned heavily on conditioning with doses of strength and hypertrophy. Volume 2 inverts this, focusing primarily on strength and hypertrophy while still incorporating conditioning.

Session Duration?

Each session is designed to last between 45-60 minutes.

New to the Functional Dumbbell Programs?

If you’re just stepping into our Functional Dumbbell Programs, here’s a quick breakdown:

• Volume 1: Emphasizes conditioning, complemented by strength and hypertrophy exercises.
• Volume 2: Prioritizes strength and hypertrophy, while still integrating key conditioning workouts.

Both programs are designed to deliver results and cater to different fitness goals and preferences.

More courses from the same author: Online Wod