The Light Pair
Eight weeks for one pair of light dumbbells that is never getting heavier. Reps, tempo and one side at a time do the work.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- One pair of light dumbbells and floor space. No bench, and nothing else to buy.
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 Long Sets
- Dumbbell Squat 3 × 20
- Standing Dumbbell Press 3 × 15
- Bent-Over Dumbbell Row 3 × 15
- Push-up 3 × 12
- Plank 3 × 45 sec
Long sets, normal speed. If twenty squats are easy, the last five were not deep enough.
Day 2 Slow Sets
- Dumbbell Romanian Deadlift 3 × 12
- Push-up 3 × 10
- Bent-Over Dumbbell Row 3 × 12
- Dumbbell Curl 3 × 12
- Triceps Kickback 3 × 15
Everything three seconds down today, the row included. Slow is the load.
Day 3 One Side at a Time
- Dumbbell Split Squat 3 × 10 each
- Dumbbell Reverse Lunge 3 × 10 each
- Dumbbell Side Bend 2 × 12 each side
- Single-Leg Glute Bridge 3 × 10 each
- Side Plank 3 × 20 sec each side
One limb does the work of two today. Finish a side before you start the other.
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.