Foundational Fitness Programs — Instant Download
Not everyone has access to a gym, and that shouldn't stop you from training. This 8-week program is built entirely around home equipment: a set of dumbbells, resistance bands, and your own bodyweight.
Every session is programmed for progression — you'll get stronger week over week, even without machines or barbells. Perfect for travel, home gyms, or anyone who prefers training in their own space.
$15
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Format
PDF Download
Equipment
Dumbbells + Bands
Experience
All Levels
Duration
8 Weeks
Weeks 1-4
+ 1 more phase included in the full program
The program progressively increases intensity across all 8 weeks.
Here's a look at a real training day from the program.
Warmup
Arm Circles
10 each direction
Push-ups
10-15 reps
Working Sets
Dumbbell Floor Press
4 × 10-12
Dumbbell Goblet Squat
4 × 12
Dumbbell Arnold Press
3 × 10
Banded Pull-Apart
3 × 15
Plank to Push-up
3 × 8 each arm
Full program includes detailed workouts for all 8 weeks with progressive intensity.
Ideally an adjustable set that goes from 15-50lbs. If you only have one pair, the program includes modification notes for lighter or heavier weights.
For beginners, absolutely. You can build significant strength and muscle with dumbbells and bands. The key is progressive overload, which this program programs in.
Yes. No jumping exercises unless noted as optional. Your downstairs neighbors will thank you.
8 weeks of structured training for $15. Instant download.
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