Home Dumbbell Training

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.

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Week 2

Week 3

Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Skull Crusher (Dumbbell)

Farmer's Walk (Weighted)

Cossack Squat

Single Leg Deadlift (Dumbbell)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

Lateral Lunge

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

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