Program Description
Compound lower body movements follow a wave loading progression. Work up to initial set at prescribed (RPE8) and then repeat for 2 additional sets. Week-over-week, add smallest available load and reduce reps by 1. After each 3 week wave, repeat cycle with load increased compared to previous wave (smallest increment). Myo-rep exercises start with one "activation" set of 12-15 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 45 reps across the 7 sets (15 + 6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment. Use Farmer's Carries to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. Percentages based on max 50' carry (1RM) without drops. Every-minute-on-the-minute (EMOM), farmer's carry for the prescribed distance at the percentage 1RM. Add smallest available increment (10 lbs, 5lb per dumbbell) after each 3 week wave and repeat cycle.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length3 weeks
- Time Per Workout40 minutes
- CreatedAug 13, 2025 01:42
- Last EditedAug 13, 2025 02:59
Summary
Transform your fitness journey with this dynamic 3-week Home Dumbbell Training program, designed for six days of action-packed workouts. Each session focuses on essential movements that target all major muscle groups, including the chest, back, arms, and legs, using just a pair of dumbbells. With a mix of strength and endurance exercises, you'll build muscle, improve stability, and enhance overall fitness. Get ready to challenge yourself and see real results from the comfort of your home!
