Program Description
Train at home with a pull-up bar, a couple adjustable dumbbells and bodyweight. Focus on time efficiency and consistency to drive progress during busy times. Pair with some conditioning for general health. All progression is double progression: 4×5-8 → add intensifier(s) → 4x5-8 → increase load, etc. Keep rest times to 60 seconds. PUSH-UP PROGRESSION Standard → Add tempo (3-0-3) → Add pause (3-2-3) → Deficit → Add tempo (3-0-3) → Add pause (3-2-3) → Feet elevated → etc. PULL-UP / CHIN-UP PROGRESSION Bodyweight → Add dead-hang pause (1-1-1) → Add slow eccentric (3-1-1) → Increase load and repeat RFESS / SPLIT SQUAT PROGRESSION Load fixed → Add slower eccentrics (3-0-1) → Add bottom pause (3-2-1) → Increase load and repeat DB RDL PROGRESSION Load fixed → Add mid-shin pause (1-2-1) → Add slow eccentric (4-2-1) → Increase load and repeat
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedDec 26, 2025 12:57
- Last EditedDec 26, 2025 01:52
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Lats
11.1%
Chest
11.1%
Triceps
11.1%
Front Delts
11.1%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Biceps
5.5%
Abs
5.3%
Lower Back
2.2%
