Been lifting on and off for 7 years looking for a program for muscle gain specifically i am 5ft 10 195 looking to gain muscle mass have a pretty good nutrition and supplement program I have only dumbells probably 300 ilbs and a bench incine and flat …I am looking for a list of best programs from 4 day to 6 day thank you
Welcome to the forums - thanks for posting.
Unfortunately I don’t believe there are any programs on the site that can be run with only dumbbells.
For bench press, there is a collection of programs here: https://liftvault.com/programs/lift-specific/bench-press/.
Sorry I can’t be of more help.