Dumbbells on the Road
Four weeks, three days a week, anywhere with a pair of dumbbells and a patch of carpet. Nothing else needed, on purpose.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells — the hotel’s or your own — and floor space. No bench, no bar, nothing to step on. On purpose.
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 Day One
- Dumbbell Squat 3 × 10
- Standing Dumbbell Press 3 × 8
- Bent-Over Dumbbell Row 3 × 10
- Plank 3 × 30 sec
Thirty minutes, door to door. Rest ninety seconds and keep moving.
Day 2 Day Two
- Dumbbell Romanian Deadlift 3 × 10
- Push-up 3 × 12
- Dumbbell Reverse Lunge 3 × 8 each
- Russian Twist 3 × 20
The reverse lunge steps back, not forward — less knee, less balance tax, same legs.
Day 3 Day Three
- Dumbbell Lunge 3 × 10 each
- Bent-Over Dumbbell Row 3 × 12
- Lateral Raise 3 × 12
- Dumbbell Curl 2 × 12
- Side Plank 3 × 20 sec each side
The lightest day — put it before the flight home if you can choose.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Quadriceps · Middle back · Shoulders · Biceps · Chest · Hamstrings
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 — the hotel’s or your own — and floor space. No bench, no bar, nothing to step on. On purpose. 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 Dumbbells on the Road” 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.