First Dumbbells
Four weeks, two days a week, for a first pair of dumbbells and no experience at all.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- One pair of dumbbells and floor space — light is the right buy, heavier comes later. The easier push-up wants a counter or a sturdy chair.
The sessions Two 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 Day One
- Dumbbell Squat 3 × 10
- Standing Dumbbell Press 3 × 10
- Bent-Over Dumbbell Row 3 × 12
- Dead Bug 2 × 8 each side
Rest two minutes between sets — long enough that the next set feels fresh.
Day 2 Day Two
- Dumbbell Romanian Deadlift 3 × 12
- Push-up or Incline Push-up 3 × 8
- Dumbbell Split Squat 2 × 8 each
- Dumbbell Curl 2 × 12
Push the hips back on the deadlift — the dumbbells slide down your thighs, not out in front.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Chest · Quadriceps · Abdominals · Biceps · Hamstrings · Middle back · Shoulders
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 dumbbells and floor space — light is the right buy, heavier comes later. The easier push-up wants a counter or a sturdy chair. Train 2 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 First Dumbbells” lands in your calendar. No new sessions arrive after it. Get all 4 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
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.