Six Strong @ Home

A simple and progressive 6-week at-home strength and conditioning program using only dumbbells and resistance bands. The training follows a balanced 6-day split focused on building full-body strength, improving muscle definition, and increasing overall conditioning with clear weekly progression. Each session takes 35–55 minutes, and it’s recommended to include a 10-minute warm-up before and a 10-minute cool-down or stretch afterward. You should also add 3 days per week of additional abdominal and core training for 10–15 minutes on your own. When using heavier weights, rest 1 minute between sets; with lighter weights, rest 45 seconds between sets. Required equipment includes dumbbells, mini bands, and a long resistance band, with optional use of a pull-up bar, medicine ball, or yoga block. This program is suitable for intermediate trainees.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Romanian Deadlift (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

Single Leg Romanian Deadlift

Hip Thrust (Dumbbell)

Single Leg Hip Thrust

Glute Bridge (Dumbbell & Feet Elevated)

Combo: Single Leg RDL To Hinging Reverse Lunge

Frog Pump

Walk

Mon - Lower Body (No Cardio)

Chest Press (Dumbbell)

Single Arm Row (Dumbbell)

Arnold Press

Pullover (Dumbbell)

Diamond Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Dip (Bodyweight)

Rear Delt Fly (Dumbbell)

Cardio (Zone 3)

Thurs - Upper Body + Zone 3

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Lateral Lunge (Weighted)

Step-Down

Heel-Elevated Squat

Single Leg Calf Raise (Weighted)

Glute Kickback

Lateral Leg Lift

Cardio (Zone 2)

Wed - Lower Body + Zone 2

Thurs - Upper Body (No Cardio)

Squat Thruster

Bent Over Row (Dumbbell)

Floor Chest Fly (Dumbbell)

Suitcase Deadlift

Single Arm Shoulder Press

Seated Row (Cable)

Glute Bridge (Wide)

Dead Hang

Cardio (Zone 4)

Fri - Full Body + Conditioning

Pistol Squat

Reverse Lunge (Dumbbell)

Lateral Step Out (Banded)

Hip Bridge March

Donkey Kick (Banded)

Clamshells (Band)

Hamstring Curl

Sat - Lt Lower Body + Zone 2

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