HOME / 3 DAYS PER WEEK / ABOUT 36 MINUTES
Dumbbell home builder
A complete program with one pair of weights.
A simple kit covers squat, hinge, push, pull and carry patterns.
Your weekly sessions
SESSION 1 / Get a full session with a small kit.
Dumbbell A / full body
Get a full session with a small kit.
- Goblet squat — 2–3 × 8–12 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell Romanian deadlift — 2–3 × 8–12 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Dumbbell floor press — 2–3 × 8–12 controlled reps
Pectoralis major, anterior deltoids and triceps. With elbows near the floor, press weights upward over your chest and lower slowly.
- One-arm dumbbell row — 2–3 × 8–12 controlled reps per side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 2 / Conversational movement that supports heart health and recovery without crowding strength work.
Easy aerobic walk / build the base
Conversational movement that supports heart health and recovery without crowding strength work.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Hill walk — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
SESSION 3 / Alternate the angles and keep sessions fresh.
Dumbbell B / full body
Alternate the angles and keep sessions fresh.
- Supported split squat — 2–3 × 8–12 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Glute bridge — 2–3 × 8–12 controlled reps
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Dumbbell overhead press — 2–3 × 8–12 controlled reps
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- One-arm dumbbell row — 2–3 × 8–12 controlled reps per side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Single-leg calf raise — 2–3 × 8–12 controlled reps per side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
How to progress
Weeks 1–2: comfortable sets. Weeks 3–5: increase reps. Weeks 6–8: increase load or add a set.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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