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This page was last updated November 1 2026. The site can have synchronization issues, so refresh a few times when opening any page to have the most updated version. Most videos have notes, which can be seen by clicking on the drop-down icon next to each video’s title.

• INTENSE 30 Minute Full Body Dumbbell Workout With (the real) Doctor Mike - This is the workout I do regularly, and I have notes you can read in the drop down. Really great routine

• The Smartest DUMBBELL-ONLY Full-Body Workout - This is really similar to the first routine, and it explains more about why the routine works.

• 15 Minute Arm And Delt Dumbbell Only Workout w Chris Williamson

• The Optimal Way To Grow HUGE Glutes And Legs With Only Dumbbells - incredibly tough legs workout. I am barely able to walk after this, and I especially like how accessible it is.

• How To Make HUGE GAINS Training Just 2 Hours Per Week

  • Instead of the cable or machine exercises I just do the dumbbell exercises in the first video on this page. But I find this video helpful for educational purposes, on just how little weight lifting is needed to have a reasonable amount of muscle.
  • I don’t think he mentioned this, but most experts say to eat at least 0.7-1 gram of protein per pound of muscle.