Develop balanced strength · Intermediate
Strong at home
A six-week upper/lower split with four lifting days per week. Progress from the essentials to unilateral work and a longer full-body finish.
6 weeks4 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 1Upper body essentials20 minDAY 2Lower body essentials17 min
DAY 3Rest & recoverRest & recharge
DAY 4Back and arms14 minDAY 5Rest & recoverRest & recharge
DAY 6Weighted legs, steady core19 minDAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Upper body essentials20 minDAY 9Lower body essentials17 min
DAY 10Rest & recoverRest & recharge
DAY 11Back and arms14 minDAY 12Rest & recoverRest & recharge
DAY 13Weighted legs, steady core19 minDAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15The push session16 minDAY 16Hinge and glutes18 min
DAY 17Rest & recoverRest & recharge
DAY 18The pull session20 minDAY 19Rest & recoverRest & recharge
DAY 20Lower body essentials17 minDAY 21Rest & recoverRest & recharge
Week 4
Keep showing up for yourself.DAY 22The push session16 minDAY 23Hinge and glutes18 min
DAY 24Rest & recoverRest & recharge
DAY 25The pull session20 minDAY 26Rest & recoverRest & recharge
DAY 27Lower body essentials17 minDAY 28Rest & recoverRest & recharge
Week 5
Keep showing up for yourself.DAY 29Upper body essentials20 minDAY 30One side at a time23 min
DAY 31Rest & recoverRest & recharge
DAY 32The pull session20 minDAY 33Rest & recoverRest & recharge
DAY 34The longer dumbbell session28 minDAY 35Rest & recoverRest & recharge
Week 6
Look how far you have come.DAY 36Upper body essentials20 minDAY 37One side at a time23 min
DAY 38Rest & recoverRest & recharge
DAY 39The pull session20 minDAY 40Rest & recoverRest & recharge
DAY 41The longer dumbbell session28 minDAY 42Rest & recoverRest & recharge