The Home Gym
Eight weeks of four-day strength for a dumbbell corner: heavy upper, heavy lower, then both again with volume.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells — an adjustable set shines here — and a flat bench. The bench is required, and it is also the step for the step-ups.
The sessions Four 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 Upper Strength
- Dumbbell Bench Press 4 × 6
- One-Arm Dumbbell Row 4 × 6 each
- Dumbbell Shoulder Press 3 × 8
- Reverse Flye 3 × 12
The heaviest upper day. Take the full two minutes after the press and the row.
Day 2 Lower Strength
- Dumbbell Squat 4 × 6
- Dumbbell Romanian Deadlift 3 × 8
- Bulgarian Split Squat 3 × 8 each
- Plank 3 × 45 sec
Brace before the first rep, not during it. Full depth before heavier pairs.
Day 3 Upper Volume
- Incline Dumbbell Press 4 × 10
- Bent-Over Dumbbell Row 4 × 10
- Dumbbell Pullover 3 × 12
- Lateral Raise 3 × 15
- Hammer Curl 3 × 12
Lighter pairs, shorter rests. Both rows in one week because the two are different rows.
Day 4 Lower Volume
- Dumbbell Reverse Lunge 4 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Step-up 3 × 10 each
- Dumbbell Calf Raise 3 × 15
- Dead Bug 3 × 12
Step up onto the bench — control the way down, that half is where people fall.
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
What it trains
Quadriceps · Chest · Shoulders · Abdominals · Hamstrings · Middle back · Biceps · Calves
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A pair of dumbbells — an adjustable set shines here — and a flat bench. The bench is required, and it is also the step for the step-ups. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with The Home Gym” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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