Learn dumbbell strength · Beginner
Dumbbells from day one
Learn the basics with three sessions a week and full recovery days between lifting. Start light; add resistance only when all reps feel controlled.
4 weeks3 sessions / weekDumbbells
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Meet your dumbbells11 min
DAY 2Rest & recoverRest & recharge
DAY 3Lunch-break lifts10 minDAY 4Rest & recoverRest & recharge
DAY 5Back and arms14 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Meet your dumbbells11 min
DAY 9Rest & recoverRest & recharge
DAY 10Lunch-break lifts10 minDAY 11Rest & recoverRest & recharge
DAY 12Back and arms14 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Meet your dumbbells11 min
DAY 16Rest & recoverRest & recharge
DAY 17Arms with intention15 minDAY 18Rest & recoverRest & recharge
DAY 19The steady dumbbell circuit17 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22Meet your dumbbells11 min
DAY 23Rest & recoverRest & recharge
DAY 24Arms with intention15 minDAY 25Rest & recoverRest & recharge
DAY 26The steady dumbbell circuit17 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge