Dumbbell Foundations
Eight weeks with a pair of dumbbells and a patch of floor. A bench is optional.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A pair of dumbbells and floor space. A bench, if you have one, unlocks two alternatives.
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 Full Body A
- Dumbbell Squat 3 × 8
- Push-up or Dumbbell Bench Press 3 × 10
- Bent-Over Dumbbell Row or One-Arm Dumbbell Row 3 × 10
- Plank 3 × 30 sec
Rest 2 min between sets. The dumbbells hang at your sides on squats — no need to hold them up.
Day 2 Full Body B
- Dumbbell Romanian Deadlift 3 × 10
- Standing Dumbbell Press 3 × 8
- Dumbbell Lunge 3 × 10 each
- Glute Bridge 3 × 12
Hinge at the hips on the deadlift — the knees stay roughly where they started.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- 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
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.