Dumbbell Tiers
Eight weeks, three days. Each session has one heavy lift, two middle lifts and two light ones, in that order.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- Dumbbells in a few weights and a bench that inclines. The heavy lift wants your heaviest pair.
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 Tier
- One-Arm Dumbbell Bench Press 4 × 5 each
- Dumbbell Squat to a Bench 3 × 8-10
- Incline Dumbbell Row 3 × 8-10
- Tate Press 2 × 15
- Seated Lateral Raise 2 × 15
Three minutes after heavy sets, ninety seconds after middle ones, one minute after light ones.
Day 2 Squat Tier
- Plié Dumbbell Squat 4 × 6
- Alternating Dumbbell Press 3 × 8 each
- Palms-In Bent-Over Dumbbell Row 3 × 8-10
- Zottman Curl 2 × 12
- Seated One-Leg Calf Raise 2 × 15 each
The squat is one heavy dumbbell held between the legs. Sit straight down, knees out over the toes.
Day 3 Hinge Tier
- Dumbbell Romanian Deadlift 4 × 6
- Neutral-Grip Dumbbell Bench Press 3 × 8-10
- Dumbbell Single-leg Deadlift 3 × 8 each
- Seated Bent-Over Rear Delt Raise 2 × 15
- Cross-Body Hammer Curl 2 × 12 each
Single-leg deadlifts are a middle lift: light enough that the hips stay level.
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
Get all 8 weeks free with a trainer.
Ask your trainer
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