4-Week Dumbbell Strength Basics

BeginnerStrength

Build foundational strength with just a pair of dumbbells. This plan teaches you the fundamental movement patterns for long-term strength development.

Programa do Plano

1

Push Day (Chest, Shoulders, Triceps)

25 min
2

Pull Day (Back, Biceps)

25 min
3

Rest / Mobility

15 min
4

Legs Day

30 min
5

Full Body Circuit

25 min
6

Rest / Yoga Flow

20 min
7

Rest Day

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Visão Geral do Plano

Duração 4 semanas
NívelBeginner
ObjetivoStrength
Treinos 16

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