Dumbbells and a Band
Eight weeks at home with a pair of dumbbells and a resistance band, three days a week. No bench: the band does the rows and flyes.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells, one medium resistance band, and a door or post to anchor it. No bench.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Dumbbell Squat 3 × 10
- Band Row 3 × 12
- Dumbbell Floor Press 3 × 10
- Dumbbell Romanian Deadlift 3 × 10
- Band Pull-Apart 2 × 15
- Dead Bug 2 × 8 each side
Anchor the band at chest height for the row. Rest 90 sec between sets of the first four.
Day 2 Full Body B
- Dumbbell Reverse Lunge 3 × 8 each leg
- Standing Dumbbell Press 3 × 8
- Band Good Morning 3 × 12
- Band Crossover 3 × 12
- Alternating Dumbbell Curl 2 × 10 each arm
- Band External Rotation 2 × 12 each side
Band good morning: stand on the band, loop it behind your neck, push your hips back with a flat back.
Day 3 Full Body C
- Dumbbell Sumo Deadlift 3 × 10
- One-Arm Dumbbell Row 3 × 10 each side
- Band Shoulder Press 3 × 12
- Vertical Swing 3 × 12
- Band Hip Lift 2 × 15
- Monster Walk 2 × 10 steps each way
For the one-arm row, brace your free hand on your knee. The swing is a hip snap; the dumbbell floats to chest height.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
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