Twenty named lifts, three days a week, nothing but dumbbells
A published beginner plan kept exactly as written: three full-body days, eight weeks, every exercise named. Big lifts first for three sets of ten, then two sets of eight on the arms and shoulders. The numbers stay put all eight weeks — you progress by adding weight, not by adding reps. A flat bench helps for the pressing and the lying work; the floor stands in for it if you train at home.
The plan below is this program adapted to your settings. Change anything and it recalculates — exercises, working weights and volume. Every week is written out and every week is the same: this program prescribes its sets and reps, so they stay put — you progress by adding weight.
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