Heavy Pair
Eight weeks of fives and sixes for people whose dumbbells are heavy. Few movements, long rests, a bench to press from.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A heavy pair or a big adjustable set, and a flat bench. The bench is required — heavy bells need somewhere to be pressed from.
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 Press
- Dumbbell Bench Press 4 × 5
- Dumbbell Shoulder Press 3 × 6
- Incline Dumbbell Press 3 × 8
- Lying Triceps Extension 3 × 10
Three press angles, heaviest first. Kick the bells up off your knees to start each set.
Day 2 Pull & Hinge
- Dumbbell Romanian Deadlift 4 × 6
- One-Arm Dumbbell Row 4 × 6 each
- Dumbbell Shrug 3 × 10
- Hammer Curl 3 × 10
The hinge leads while the back is fresh. Row the bell to your hip, not your armpit.
Day 3 Legs
- Dumbbell Squat 4 × 6
- Bulgarian Split Squat 3 × 6 each
- Dumbbell Step-up 3 × 8 each
- Plank 3 × 45 sec
Single-leg work at these weights is the day. Step down under control every rep.
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 · Abdominals · Biceps · Hamstrings · Middle back · Shoulders · Traps · Triceps
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 heavy pair or a big adjustable set, and a flat bench. The bench is required — heavy bells need somewhere to be pressed from. Train 2 or 3 days a week. You pick when you add it.
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 Heavy Pair” 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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