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Programs

Dumbbell Foundation

A 12-week baseline program for one pair of dumbbells, three or four days a week.

A complete, no-nonsense program for training at home with adjustable dumbbells (or a few fixed pairs). Two versions in one pack: a 3-day full body plan for beginners and people coming back, and a 4-day upper/lower plan once you have some training behind you.

Every lift uses one progression rule you can follow from paper: work up through the rep range, then add weight. Weeks 6 and 12 are built-in easy weeks. No bench? Every bench move has a floor version. A set that goes from about 5 to 50 lb per dumbbell covers the whole program for most people.

Print the log sheets and take them to your workout, or scan the code on the cover to load the same program into the free Open Workout System app, which tracks every set and moves the week around when you miss a day.