Volume, then Intensity
Eight weeks with a pair and a bench: five of high reps, then three heavier on the same lifts. Three days or four. Pairs with the Fuel plan Eating to build.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A pair of dumbbells you can change (or a rack of pairs) and an adjustable bench. No bench: the floor press stands in for the bench press.
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 Full Body A
- Hammer-Grip Incline Dumbbell Press 4 × 10-15
- One-Arm Dumbbell Row 4 × 10-15
- Dumbbell Box Squat 4 × 10-15
- Incline Dumbbell Flye with a Twist 3 × 12-15
- Seated Dumbbell Curl 3 × 10-15
Rows are each arm. The box squat sits to the bench and stands straight back up — no rocking.
Day 2 Full Body B
- Dumbbell Romanian Deadlift 4 × 10-15
- Dumbbell Shoulder Press 4 × 10-15
- Bulgarian Split Squat 3 × 8-12
- Middle Back Shrug 3 × 12-15
- One-Arm Pronated Lying Triceps Extension 3 × 10-15
Split squats are each leg, rear foot on the bench. The shrug is lying face down on the incline: squeeze the shoulder blades.
Day 3 Full Body C
- Dumbbell Bench Press or Dumbbell Floor Press 4 × 10-15
- Incline Dumbbell Row 4 × 10-15
- Dumbbell Reverse Lunge 3 × 10-15
- One-Arm Incline Lateral Raise 3 × 12-20
- Calf Raise on a Dumbbell 3 × 12-20
Chest on the incline for the row. Lunges are each leg. The calf raise stands on a dumbbell handle — hold a wall.
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
Chest · Middle back · Quadriceps · Shoulders · Triceps · Biceps · Calves · Hamstrings
Plans like this one
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Ask your trainer
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