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Dumbbell only 12 week plan: Squats 4 sets x 8 romanian deadlifts 4 x 8 barbell hack squat 4 x 8 split squats 4 x 8 (each side) seated calf raise 5 sets. And of course the 15 week superhero plan itself. This workout program will consist of four phases, each phase lasting three weeks for a total of 12 weeks. 12 week dumbbell only plan split into 4 phases, each 3 weeks long detailed tutorials with photos for over 75 exercises ;
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