The Light Pair
Eight weeks for one pair of light dumbbells that is never getting heavier. Reps, tempo and one side at a time do the work.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- One pair of light dumbbells and floor space. No bench, and nothing else to buy.
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 Long Sets
- Dumbbell Squat 3 × 20
- Standing Dumbbell Press 3 × 15
- Bent-Over Dumbbell Row 3 × 15
- Push-up 3 × 12
- Plank 3 × 45 sec
Long sets, normal speed. If twenty squats are easy, the last five were not deep enough.
Day 2 Slow Sets
- Dumbbell Romanian Deadlift 3 × 12
- Push-up 3 × 10
- Bent-Over Dumbbell Row 3 × 12
- Dumbbell Curl 3 × 12
- Triceps Kickback 3 × 15
Everything three seconds down today, the row included. Slow is the load.
Day 3 One Side at a Time
- Dumbbell Split Squat 3 × 10 each
- Dumbbell Reverse Lunge 3 × 10 each
- Dumbbell Side Bend 2 × 12 each side
- Single-Leg Glute Bridge 3 × 10 each
- Side Plank 3 × 20 sec each side
One limb does the work of two today. Finish a side before you start the other.
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
Abdominals · Quadriceps · Chest · Middle back · Biceps · Glutes · Hamstrings · Shoulders · 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?
One pair of light dumbbells and floor space. No bench, and nothing else to buy. Train 3 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 Light 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.
Plans like this one
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.