Dumbbell Only




This 6 week, 24 session program is designed for the athlete looking to build fitness with minimal equipment in an outdoor or garage setting. The program itself is one designed for the hybrid athlete and will focus on 3 fitness attributes: Strength Endurance, Work Capacity, and Aerobic Base. Over the course of 5 weeks the athlete will see a progression in intensity and volume. The athlete should train 4 times per week for 5 weeks, with the 6th week being a taper and test week.


Suggested Programs Prior:

  • Bodyweight Only, Warrior One


Suggested Programs After:

  • Kettlebell Only, Soldier


Suggested training frequency:

  • 4 days per week


Required Assessments:

  • Dumbbell Assessment


Required Equipment

  • Dumbbells (35lbs for strong males, 25lbs for most males and strong females, 15lbs for females.)
  • Bench
  • Pull Up Bar
  • Mat
  • Clock or Timer


Program Questions: