Dumbbells at Home

9 weeks to build muscle with a pair of dumbbells and a corner of the living room. No bench, no gym: every load, every variation and every week is already planned for you.

What the program includes

• 9 weeks · 3 sessions / week · All levels
• Equipment : pair of adjustable dumbbells
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundation (weeks 1 to 3) : Build technique and the mind-muscle link on the bilateral variations, the most stable ones. Controlled tempo, wide safety margin: you build the base that lets you load later.
• Phase 2 · Building (weeks 4 to 6) : Same patterns, harder variations: split stances, deficits, pauses, and a stretch bias on the accessories, the most profitable zone for hypertrophy. The RIR tightens.
• Phase 3 · Expression (weeks 7 to 9) : Expressing the strength you built: loaded unilateral variations, a tighter RIR and the intensification techniques adjustable dumbbells allow. It is the hardest phase, and it is meant to be.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.