Original starter · 4 weeks
Dumbbell Strength Basics
Build real strength at home with a pair of adjustable dumbbells and a bench.
4weeks
3days a week
12sessions
165working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 39 | 24 | −38% |
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| Total reps | 274 | 167 | −39% |
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| Reps per set | 7.0 | 7.0 | −1% |
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| Average RPE | 6.3 | 4.8 | −24% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 3 × 6-8 | RPE 6 | 02:30 |
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| Dumbbell Bench Press | 3 × 6-8 | RPE 6 | 02:30 |
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| One-Arm Dumbbell Row | 3 × 8 | RPE 6.5 | 02:00 |
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| Dumbbell Hip Thrust | 2 × 10-12 | RPE 7 | 01:30 |
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| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
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| Dumbbell Romanian Deadlift | 3 × 6-8 | RPE 6 | 02:30 |
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| Standing Dumbbell Shoulder Press | 3 × 6-8 | RPE 6 | 02:30 |
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| Chest-Supported Dumbbell Row | 3 × 8 | RPE 6.5 | 02:00 |
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| Dumbbell Reverse Lunge | 2 × 10-12 | RPE 7 | 01:30 |
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| Suitcase Carry · 30 m each side | 2 × 1 | RPE 6 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
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| Dumbbell Bulgarian Split Squat | 3 × 6-8 | RPE 6 | 02:30 |
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| One-Arm Dumbbell Row | 3 × 6-8 | RPE 6 | 02:30 |
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| Incline Dumbbell Press | 3 × 8 | RPE 6.5 | 02:00 |
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| Single-Leg Dumbbell Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
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| Side Plank | 2 × 8-10 | RPE 6 | 01:00 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6-8 | RPE 7 | 02:30 |
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| Dumbbell Bench Press | 4 × 6-8 | RPE 7 | 02:30 |
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| One-Arm Dumbbell Row | 3 × 8 | RPE 7.5 | 02:00 |
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| Dumbbell Hip Thrust | 3 × 10-12 | RPE 8 | 01:30 |
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| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 7 | 02:30 |
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| Standing Dumbbell Shoulder Press | 4 × 6-8 | RPE 7 | 02:30 |
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| Chest-Supported Dumbbell Row | 3 × 8 | RPE 7.5 | 02:00 |
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| Dumbbell Reverse Lunge | 3 × 10-12 | RPE 8 | 01:30 |
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| Suitcase Carry · 30 m each side | 3 × 1 | RPE 7 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bulgarian Split Squat | 4 × 6-8 | RPE 7 | 02:30 |
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| One-Arm Dumbbell Row | 4 × 6-8 | RPE 7 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 02:00 |
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| Single-Leg Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
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| Side Plank | 3 × 8-10 | RPE 7 | 01:00 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6-8 | RPE 8 | 02:30 |
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| Dumbbell Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
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| One-Arm Dumbbell Row | 3 × 8 | RPE 8 | 02:00 |
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| Dumbbell Hip Thrust | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 8 | 02:30 |
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| Standing Dumbbell Shoulder Press | 4 × 6-8 | RPE 8 | 02:30 |
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| Chest-Supported Dumbbell Row | 3 × 8 | RPE 8 | 02:00 |
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| Dumbbell Reverse Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Suitcase Carry · 30 m each side | 3 × 1 | RPE 7.5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bulgarian Split Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| One-Arm Dumbbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8 | 02:00 |
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| Single-Leg Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Side Plank | 3 × 8-10 | RPE 7.5 | 01:00 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
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| Goblet Squat | 2 × 6-8 | RPE 4.5 | 02:30 |
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| Dumbbell Bench Press | 2 × 6-8 | RPE 4.5 | 02:30 |
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| One-Arm Dumbbell Row | 2 × 8 | RPE 5 | 02:00 |
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| Dumbbell Hip Thrust | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Dead Bug | 1 × 8-10 | RPE 4.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 6-8 | RPE 4.5 | 02:30 |
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| Standing Dumbbell Shoulder Press | 2 × 6-8 | RPE 4.5 | 02:30 |
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| Chest-Supported Dumbbell Row | 2 × 8 | RPE 5 | 02:00 |
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| Dumbbell Reverse Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Suitcase Carry · 30 m each side | 1 × 1 | RPE 4.5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
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| Dumbbell Bulgarian Split Squat | 2 × 6-8 | RPE 4.5 | 02:30 |
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| One-Arm Dumbbell Row | 2 × 6-8 | RPE 4.5 | 02:30 |
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| Incline Dumbbell Press | 2 × 8 | RPE 5 | 02:00 |
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| Single-Leg Dumbbell Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Side Plank | 1 × 8-10 | RPE 4.5 | 01:00 |
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