Frankoman’s Dumbbell Split

Overview

Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.

Complete the listed repetitions without losing technique. Only then consider a small load increase at the next exposure. Repeat or reduce the load when recovery or form is insufficient.

General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.

What you need

Sources & adaptations

An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.

Where the source offers a set-count range, the app starts at its lower end. Descriptions are original rewrites; the plan is not an official endorsement or a copy of a paid publication. The ten-week duration and descending repetition patterns come from the source. The second row uses a supported dumbbell row and the stiff-leg hinge uses a Romanian deadlift. Seated calf raises use a dumbbell on the thighs. Load progression is an app addition.

• Frankoman’s Dumbbell Only Split