8-week programme · Beginner · Home
Home Strong: 8-Week Dumbbell Programme
No gym needed. Build muscle and strength at home with dumbbells and a bench, using a progression ladder that keeps you improving when the weights run out.
Buy now · £11.99
8
weeks
3×
sessions a week
35–45
minutes each
Who it's for
- Beginners and returners training at home
- You want results without a gym membership
- You have dumbbells and about 40 minutes, three times a week
Probably not for you if
- You've trained consistently for 2+ years
- You have no weights at all
A look inside: Workout A
About 35–40 minutes. One of 2 workouts in the programme.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell goblet squat | 3 | 10–15 | 90 s |
| 2 | Dumbbell floor press | 3 | 8–15 | 90 s |
| 3 | One-arm dumbbell row | 3 | 10–15 each arm | 60 s |
| 4 | Dumbbell Romanian deadlift | 3 | 10–15 | 90 s |
| 5 | Dumbbell lateral raise | 2 | 12–20 | 60 s |
| 6 | Dead bug | 3 | 6–10 each side | 45 s |
What to expect, honestly
Beginners usually progress most weeks at first. A sustainable rate of fat loss is roughly 0.5–1% of body weight a week. Muscle builds slowly, so expect to look tighter and more defined after 8 weeks, not dramatically bigger. Results vary and aren't guaranteed.
General fitness information for healthy adults, not medical advice. If you have a medical condition, an injury, are pregnant or take medication that affects your heart rate, blood pressure or blood sugar, speak to your GP first.
Questions
How do I get it?
Straight after payment you'll get an email with download links for the PDF and the tracker. Links work 5 times and last 7 days, so save the files to your phone or computer.
What format is it?
A PDF that works on any phone, tablet or computer, plus an .xlsx tracker that opens in Excel, Google Sheets or Numbers.
Can I get a refund?
Because it's an instant download, you agree to immediate access at checkout, which means the usual 14-day cancellation right no longer applies once the download starts. If a file is faulty or won't open, we'll fix it or refund you. See delivery & refunds.
Compare all programmes on the programmes page.