This document provides a 1-week dumbbell training program written by Jack Morrow, an experienced powerlifting coach. The program consists of 4 workout days targeting push, pull, legs, and another push day. Each workout lists the exercises, sets, reps, and links to instructional videos for each exercise. The program aims to provide effective hypertrophy training using only dumbbells. Morrow provides his contact information and asks those who find the program valuable to consider a donation.
This document provides a 1-week dumbbell training program written by Jack Morrow, an experienced powerlifting coach. The program consists of 4 workout days targeting push, pull, legs, and another push day. Each workout lists the exercises, sets, reps, and links to instructional videos for each exercise. The program aims to provide effective hypertrophy training using only dumbbells. Morrow provides his contact information and asks those who find the program valuable to consider a donation.
This document provides a 1-week dumbbell training program written by Jack Morrow, an experienced powerlifting coach. The program consists of 4 workout days targeting push, pull, legs, and another push day. Each workout lists the exercises, sets, reps, and links to instructional videos for each exercise. The program aims to provide effective hypertrophy training using only dumbbells. Morrow provides his contact information and asks those who find the program valuable to consider a donation.
This document provides a 1-week dumbbell training program written by Jack Morrow, an experienced powerlifting coach. The program consists of 4 workout days targeting push, pull, legs, and another push day. Each workout lists the exercises, sets, reps, and links to instructional videos for each exercise. The program aims to provide effective hypertrophy training using only dumbbells. Morrow provides his contact information and asks those who find the program valuable to consider a donation.
You have in front of you an open source program written by me, Jack Morrow, known from 2017-2020 on Instagram as “Jack the Deadlift Ripper”. At the time of this writing, I have been coaching and competing in powerlifting for 8 years, with interspersed experience in bodybuilding and strongman. Through my Instagram channel, I’ve had the privilege of working with more than 750 individual athletes of all levels. For a long time, I charged a custom programming fee for my programs, which helped cover the cost of my time to develop the programs, critique form checks, answer questions, and develop new and engaging content. I’ve since semi-retired from this business model and have instead adopted an open source approach. Under this model, I’ve released ten of my most effective and refined programs for anyone to use in their training. It is my hope that these programs will be widely distributed, and the same joy and progress my athletes and I have experienced will spread through the lifting community. To find all ten of my programs, go to:
https://jackthedeadliftripper.box.com/v/freeprograms If you find value in this program, and you too experience the joy of work and progress as a result of these contents, consider making a donation. Any little bit helps, whether it’s $3 for a cup of coffee or the $100 that an average program sold for when I was actively developing this material. If you choose not to donate, consider sharing this program with your friends! At the end of the day, if lifters hit fresh PRs, bust through plateaus, exceed their preconceived limits, or extend their lives through sport, I’ve done my job. Please send any notes or donations to: Venmo: @Jack-Morrow-4 Now on to the good stuff! Program Name: This is a Dumbbell Program Duration: 1 week Program Frequency: 4 days per week Required Experience: None Important Notes: This program uses traditional hypertrophic volumes for all movements.
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
Push A TRICEPS CHEST DELTS
Movements Sets Reps How to Videos and Descriptions
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