Two Days, Then Three
Twelve weeks of dumbbell strength: two full-body days for six weeks, then a third. The event gives every main lift its next weight.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- Dumbbells you can change or a few pairs, and a bench. No bench: the floor press stands in.
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 Squat and Press
- Dumbbell Squat 4 × 6-8
- Dumbbell Bench Press or Dumbbell Floor Press 4 × 6-8
- One-Arm Dumbbell Row 3 × 6-8
- Calf Raise on a Dumbbell 2 × 12-20
- Plank 2 × 30 sec
Rows each arm. The calf raise stands on a dumbbell handle; hold a wall.
Day 2 Hinge and Press
- Dumbbell Romanian Deadlift 4 × 6-8
- Standing Dumbbell Press 4 × 6-8
- Dumbbell Split Squat 3 × 6-8
- Middle Back Shrug 3 × 10-15
- Side Plank 2 × 20 sec each side
Split squats each leg. The shrug lies face down on an incline bench, or bent over without one.
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
What it trains
Abdominals · Middle back · Quadriceps · Calves · Chest · Hamstrings · Shoulders · Triceps
Plans like this one
Get all 12 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.