The Home Gym
Eight weeks of four-day strength for a dumbbell corner: heavy upper, heavy lower, then both again with volume.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Beginner to Intermediate
- Gear
- A pair of dumbbells — an adjustable set shines here — and a flat bench. The bench is required, and it is also the step for the step-ups.
The sessions Four 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 Upper Strength
- Dumbbell Bench Press 4 × 6
- One-Arm Dumbbell Row 4 × 6 each
- Dumbbell Shoulder Press 3 × 8
- Reverse Flye 3 × 12
The heaviest upper day. Take the full two minutes after the press and the row.
Day 2 Lower Strength
- Dumbbell Squat 4 × 6
- Dumbbell Romanian Deadlift 3 × 8
- Bulgarian Split Squat 3 × 8 each
- Plank 3 × 45 sec
Brace before the first rep, not during it. Full depth before heavier pairs.
Day 3 Upper Volume
- Incline Dumbbell Press 4 × 10
- Bent-Over Dumbbell Row 4 × 10
- Dumbbell Pullover 3 × 12
- Lateral Raise 3 × 15
- Hammer Curl 3 × 12
Lighter pairs, shorter rests. Both rows in one week because the two are different rows.
Day 4 Lower Volume
- Dumbbell Reverse Lunge 4 × 10 each
- Dumbbell Romanian Deadlift 3 × 12
- Dumbbell Step-up 3 × 10 each
- Dumbbell Calf Raise 3 × 15
- Dead Bug 3 × 12
Step up onto the bench — control the way down, that half is where people fall.
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.