Starter Week

A real training week, built with the same method as our full programs: tempo, RIR, A-B-C structure and written tracking. Nothing to improvise: test the system over 7 days and judge for yourself.

What the program includes

• 1 week · 3 sessions / week · Beginner to intermediate
• Equipment : dumbbells + bench
• 3 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

• Single week · Starter (days 1 to 7) : Build the fundamental patterns with stable dumbbell variations: clean technique, controlled tempo, wide safety margin. The goal is not to crush one week, it is to learn to train with a written plan.

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.