Most hotel gyms have dumbbells and that’s all you need to make progress.

I’m not like most people when it comes to hotel gyms. While nearly everyone hates hotel gyms, I love them.

I love that they’re usually empty, so I can workout by myself and not wait for equipment. I also love that they almost always have dumbbells. And I love dumbbells.

Dumbbells are the most versatile piece of gym equipment.

There endless ways to use dumbbells, no matter how heavy, to place your muscles under enough tension to grow.

They’re a great tool for workouts focused on fat loss, too. Pressing, rowing, curling, squatting, lunging, and swinging dumbbells around burns a lot of calories and builds a physique that you can be proud of.

If you’re someone that spends a lot of time in hotel gyms, there’s no reason to question your ability to make serious progress.

You just need the right plan to follow in the hotel gym. Here it is.

The Hotel Gym PDF Workout Plan

Get The Hotel Gym Workout Plan

This workout plan is built around dumbbells because almost any hotel gym is going to have dumbbells.

It doesn’t matter how heavy or light the dumbbells are. This plan isn’t designed to keep adding more weight to the exercises.

Instead, it uses volume, intensity, angle changes, and different rep schemes to place your muscles under maximum tension.

The Dumbbell Monster program has been designed to increase muscle growth with a 5-day body part split.

Here’s a breakdown of the training split:

Day One: Arms
Day Two: Shoulders and Abs
Day Three: Back
Day Four: Chest
Day Five: Legs
Day Six: (Optional): Cardio/Conditioning

We are training like this because it is the best way to sufficiently destroy a muscle group to the point where it has to grow.

Each workout will leave you with no doubt that you placed enough tension on the targeted muscle to get it to grow.

Light Dumbbell Hotel Gym Workout

Here’s a leg workout from Dumbbell Monster that shows you how to manipulate lighter weights to feel heavy.

Walking Lunges 4x20 (each side) - Hold the dumbbells on your shoulders and keep your steps short. - Do not come all the way up, keeping tension on your quads.
Dumbbell Sumo Deadlift 4x15-20 - Hold one or two dumbbells in front of you and take a wide stance with toes pointed out. Bend at the hips with your head up (do not keep your back straight up and down). Do not come all the way up and squeeze your glutes throughout.
Bulgarian Split Squats 4x15-20 - Non-working foot is elevated behind you. Hold dumbbells at your side. Do not come all the way up (this keeps tension on your quads).
Dumbbell Hamstring Curl 4x20 (or until failure) - Hold a dumbbell between your feet while lying face down on a bench. - Curl the dumbbell up with your hamstrings and slowly lower back down halfway, keeping tension on your hamstrings. - Use a decline bench, if possible. If not, a flat bench or the floor will do.
Dumbbell Calf Raises 4x20 (or until failure) - Stand holding dumbbells at your side with the balls of your feet on an elevated surface and your heels touching the floor. Raise your heels off the floor and contract your calves.

For most people, dumbbells between 15 and 25 pounds will be more than heavy enough.

This hotel gym dumbbell workout plan will:

Introduce metabolic stress by maintaining constant tension on your muscles with partial ranges of motion and isolating muscle groups one at a time.
Make use of light weight by using a higher-than-normal set and rep volume. You will be sore.
Provide a better mind-muscle connection. You will feel the muscle you’re targeting doing the work.
Stimulate your muscles and prime them for measurable growth by introducing a training style that you haven’t experienced before.
Force more blood into your muscles to give you an insane pump that’s addicting.

Get The Dumbbell Workout Plan

Hotel gym workouts require you to get creative. This workout plan takes care of that for you.

You can build muscle in hotel gyms with only dumbbells. In fact, you can build muscle with only one set of dumbbells, even if those dumbbells are only twenty pounds.

Understanding how to introduce enough stress to your muscles with the weight you have available to you is how you get results.

Applying the right training principles will allow you to build muscle with only dumbbells, only barbells, only machines, or only your body weight.

This program is your guide to building an athletic, muscular physique while training in hotel gyms with only dumbbells.