I researched the shit out of various programs and you'll quickly learn there's a lot of advice, opinion, and lore in the world of lifting. What I concluded was that all I needed were dumbbells, a barbell (optional), access to a leg press, lat pulldown, and a seated row machines. All staples at any gym. For a home gym you can replace most of these machines with dumbbell alternates.

The last two work muscles you just can't access as efficiently with free weights.

I started with whatever felt easy enough. My beginner dumbbell press weight was 20lbs, dumbbell fly was 5lbs, as examples.

I usually do these in 3 sets of 8 repetitions taking a one minute break between sets.

Monday – Legs + Abs

Squat (Quads/Glutes) 45+10 Weighted Lunges (Quads) 30+0 Weighted Hip Thrust (Glutes) 60+10 Leg Press (115+10) Declined Overhead Weighted Sit-up (Abs) 10+15 Standing Calf Raises (Calves) 135+25 Dumbbell Romanian Deadlift (Hamstrings/Glutes) 35+5

Wednesday – Push (Chest/Shoulders/Triceps + Abs)

Dumbbell Bench Press (Chest) 45-5 Dumbbell Overhead Press (Shoulders) 25-5 Dumbbell Fly 20-5 Dumbbell Lateral Raise (Shoulders) 15-5 Hanging Leg/Knee Raise (Abs) body weight Incline Dumbbell Press (Chest) 40-5 Dumbbell Overhead Triceps Extension (Triceps) 40-5

Friday – Pull (Back/Biceps)

Lat Pulldown (Back) 100-15 Seated Row (Back) 100-15 Hanging Leg/Knee Raise (Abs) body weight Dumbbell Curl (Biceps) 30-5 Dumbbell Bent Over Row (Back) 45-5 Dumbbell Romanian Deadlift (Hamstrings/Glutes) 45-5 Hammer Curl (Biceps/Forearms) 25-5

If I didn't know what an exercise was, I looked it up here.

https://fitbod.me/exercises/dumbbells

The numbers are the weight I will attempt first. The +/- means if too easy, add the weight on the third set. If too hard, remove the weight after attempting the new weight.

I try to always hit failure. Sometimes I do it, sometimes I only get five reps.

I don't like all the silly programs 5/3/1 Faster, Stronger, Harder, or what not. I do these and occasionally try new lifts. That's it.

You can do 2 sets of 6 reps at higher weights and get similar results as long as you hit failure, get enough protein, and sleep at least six hours.