4-Week Strong - Dumbbell Program

• A digital PDF with a 4-week training roadmap.
• Three strength sessions per week: 12 scheduled sessions, using 6 strength workouts, each repeated in the second week of its stage.
• A 5-minute warm-up.
• One optional cardio session, listed at 20–25 minutes, to add once per week if you want an extra training day.
• Exercise demonstration links and prescribed sets, repetitions or work times, plus rest guidance.
• Guidance on adding repetitions or increasing working weights as heavier equipment becomes available.

Training rhythm

Train three times per week. Complete Workouts 1–3 in Week 1 and repeat them in Week 2; complete Workouts 4–6 in Week 3 and repeat them in Week 4.

Strength sessions are listed at 45–60 minutes. Add repetitions or increase weight when heavier equipment is available, while following the program’s prescribed work.

Weeks 1–2: Build Momentum

Establish a consistent training rhythm, choose your working loads and revisit each workout with attention to control.

Weeks 3–4: Push Forward

Move to more demanding exercise variations and repeat the second group of workouts with attention to progression.

Optional cardio

If you want an additional training day, add the optional cardio session once per week. Optional cardio is separate from the scheduled strength-session total.