First Dumbbells
Four weeks, two days a week, for a first pair of dumbbells and no experience at all.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- One pair of dumbbells and floor space — light is the right buy, heavier comes later. The easier push-up wants a counter or a sturdy chair.
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 Day One
- Dumbbell Squat 3 × 10
- Standing Dumbbell Press 3 × 10
- Bent-Over Dumbbell Row 3 × 12
- Dead Bug 2 × 8 each side
Rest two minutes between sets — long enough that the next set feels fresh.
Day 2 Day Two
- Dumbbell Romanian Deadlift 3 × 12
- Push-up or Incline Push-up 3 × 8
- Dumbbell Split Squat 2 × 8 each
- Dumbbell Curl 2 × 12
Push the hips back on the deadlift — the dumbbells slide down your thighs, not out in front.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 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.