Workout Routine

Frankoman's Dumbbell Only Split

by stumble4883

Originated from https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Weight should increase by 10% each time the reps decrease.

Aim to be within 2 reps of failure on the last set.

This routine takes about 45 minutes.

Workouts

Workout 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

fly

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

skull crushers

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

triceps kickback

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

single arm triceps extension

3 sets

Workout 2

single arm row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
12
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
75% TM
8
100 sec
5
85% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

single arm row

5 sets

Bent Over Row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
12
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
75% TM
8
100 sec
5
75% TM
8
100 sec
6
85% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Bent Over Row

6 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

pullovers

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

seated incline curl

3 sets

Standing Curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Standing Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

hammer curl

2 sets

Workout 3

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

lunge

4 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
85% TM
12
100 sec
2
85% TM
12
100 sec
3
85% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

step-up

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

goblet squat

4 sets

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Stiff Leg Deadlift

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
15
100 sec
2
85% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Seated Calf Raise

2 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Standing Calf Raise

2 sets

Standing Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Standing Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

lateral raise

3 sets

Bent Over Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

Bent Over Reverse Fly

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

shrug

4 sets