Beginner Foundations · 2 days
A dumbbell-focused beginner strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
2 days/week · 6 weeks
Beginner Full Body A/B · 3 days
A dumbbell-focused beginner strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
3 days/week · 8 weeks
Novice Full Body · 3 days
A dumbbell-focused novice strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
3 days/week · 8 weeks
Novice Upper / Lower · 4 days
A dumbbell-focused novice strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
4 days/week · 8 weeks
Intermediate Upper / Lower · 4 days
A dumbbell-focused intermediate strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
4 days/week · 10 weeks
Intermediate Volume · 5 days
A dumbbell-focused intermediate strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
5 days/week · 10 weeks
Advanced Specialisation · 5 days
A dumbbell-focused advanced strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
5 days/week · 12 weeks
Advanced Push / Pull / Legs · 6 days
A dumbbell-focused advanced strength-and-muscle program using repeatable movement patterns, controlled progression and planned recovery.
6 days/week · 12 weeks