The Exact Dumbbell Only Plan I’m Using to Bulk Up Before Baby Arrives

I’ve got 10 weeks until my first baby is born — and I’m using that time to get as strong and dialed-in as possible.

In this video, I break down my exact dumbbell-only muscle-building plan to help other busy dads (or soon-to-be dads) pack on serious muscle at home. No gym, no excuses.

Subscribe to follow the journey and get stronger alongside me — because being a strong father starts before the baby gets here.

10 WEEK DUMBBELL ONLY PLAN

This 10-week dumbbell-only plan is designed for busy dads who want to gain 8-12 pounds of lean muscle
using a simple, effective 4-day split. Whether you're training in your garage, living room, or backyard - this
plan will help you build strength, energy, and confidence.

Monday - PUSH:
1. Dumbbell Floor/Bench Press - 4 sets of 8-12 reps
2. Overhead Shoulder Press - 4x8-12
3. Lateral Raises - 3x12-15
4. Dumbbell Triceps Extensions - 3x12-15

Tuesday - LOWER:
1. Goblet Squats - 4x8-12
2. Bulgarian Split Squats - 3x10 each leg
3. Romanian Deadlifts - 4x8-12
4. Standing Calf Raises - 4x15-20

Wednesday - REST

Thursday - PULL:
1. One-arm Dumbbell Row - 4x8-12 each side
2. Bent-over Rows - 4x8-12
3. Rear Delt Fly - 3x12-15
4. Bicep Curls - 3x12-15

Friday - FULL BODY:
3- 5 rounds

20 reps shoulder press
20 reps squats
15 reps pushups
10 lat pulls
5 reps bicep curls