Glute & Curves (Dumbbell Edition)

Who this is for

You want the same outcome as the gym version, strong glutes and a balanced upper body, without a barbell or cable stack. A pair of adjustable dumbbells (or a few fixed pairs spanning your range) is enough.

This is also a great travel program. If you can find a hotel gym with even a half-decent dumbbell rack, you can keep running it.

Structure

Four days a week for 8 weeks: Glute Focus A, Upper Tone, Glute Focus B, Full Body Tone. Dumbbells and bodyweight only.

• Glute Focus A: Dumbbell Hip Thrust 4×10-15, Dumbbell Stiff-Legged Deadlift 3×10-15, Dumbbell Rear Lunge 3×10-15, Bodyweight Glute Kickback 3×10-15, Bodyweight Single Leg Glute Bridge 2×10-15.
• Upper Tone: Dumbbell One-Arm Row 3×10-15, Dumbbell Incline Row 3×10-15, Dumbbell Shoulder Press 3×10-15, Dumbbell Rear Delt Row 3×10-15, Dumbbell One-Arm Triceps Extension 3×10-15.
• Glute Focus B: Dumbbell Squat 4×10-15, Dumbbell Split Squat 3×10-15, Dumbbell Lunges 3×10-15, Dumbbell Sumo Squat 3×10-15, Dumbbell Stiff-Legged Deadlift 3×10-15.
• Full Body Tone: Dumbbell Squat 3×10-15, Glute Bridge 3×10-15, Dumbbell Bent Over Two- Row 3×10-15, Dumbbell Side Lateral Raise 3×10-15, Bodyweight Plank 3×45s.

Progression is double progression across 10-15 reps: once every set reaches the top of the range, the dumbbell weight goes up by 2.5 kg next session.

How to run it in Grain Gym

Dumbbell jumps are bigger than barbell jumps. If you can't hit the next weight cleanly, stay at the top of the rep range until you can.

Notes

• A single heavy dumbbell across the hips works for hip thrusts up to a point. Beyond that you need two, or move to the gym version.
• The volume is intentionally moderate. If you want more, add cardio or core work. Don't add more lifting.
• This is a good travel program if the hotel gym has a half-decent dumbbell rack.