One Side at a Time
Sixteen weeks of single-arm and single-leg lifting. The dumbbells you already own get heavy again when one side does the work.
- Weeks
- 3 16 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A pair of dumbbells (adjustable is ideal) and a flat bench. Most movements use one bell at a time.
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 Side
- One-Arm Dumbbell Bench Press 3 × 8 each side
- One-Arm Dumbbell Row 3 × 10 each side
- Bulgarian Split Squat 3 × 8 each side
- One-Arm Lateral Raise 3 × 12 each side
- One-Arm Triceps Kickback 3 × 12 each side
- Side Plank 3 × 30 sec each side
On the one-arm bench press, plant both feet and keep your hips square — the bell is trying to roll you off the bench. Rest 90 sec between sides.
Day 2 Hinge Side
- Dumbbell Single-leg Deadlift 3 × 8 each side
- One-Arm Dumbbell Shoulder Press 3 × 8 each side
- Dumbbell Step-up 3 × 10 each side
- One-arm Dumbbell Upright Row 3 × 12 each side
- Standing Concentration Curl 3 × 12 each side
- Seated One-Leg Calf Raise 3 × 15 each side
Single-leg deadlift: hips stay level, and the free leg and your trunk move as one line. Press standing, ribs down.
Day 3 Both Sides
- Dumbbell Reverse Lunge 3 × 10 each side
- One-Arm Dumbbell Flye 3 × 10 each side
- One-Arm Dumbbell Row 3 × 12 each side
- One-Arm Overhead Triceps Extension 3 × 12 each side
- Cross-Body Hammer Curl 3 × 10 each side
- Dumbbell Side Bend 3 × 12 each side
Lighter than day one, and smoother. The row is here twice a week because it is the only heavy pull a dumbbell gives you.
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
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
- Week 13 · Push with a trainer
- Week 14 · Push with a trainer
- Week 15 · Peak with a trainer
- Week 16 · Deload and test with a trainer
Get all 16 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.