SED Coaching Co

Coach
Sarah Dougherty

Unlock your strength with this dynamic 4-week dumbbell-only workout program, designed to deliver comprehensive results using just dumbbells. Perfect for home gyms or spaces with limited equipment, this program combines strength training, muscular endurance, and functional fitness into a progressive and varied routine.

Features
5 sessions per week
Must use App app to view and log training
Program Training
$20
Get Dumbbell Only
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Versatility and Flexibility
Dumbbell-only strength training offers a wide range of exercises that target all major muscle groups, allowing for a highly adaptable workout that can be customized to fit various fitness levels and goals.
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Improve Muscle Imbalances
Using dumbbells forces each side of the body to work independently, which helps identify and correct muscle imbalances, leading to more balanced strength and symmetry.
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Enhanced Functional Strength
Dumbbell exercises often mimic natural movement patterns, improving functional strength and stability for everyday activities and sports performance.
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Convenience and Efficacy
Dumbbells are compact and require minimal space, making them an ideal choice for home workouts and small gym environments, providing effective strength training without the need for bulky equipment. Most gyms have dummbells, making this program feasible even if you’re traveling.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Pair of dumbbells (adjustable weight preferred)
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Full Body

A1

Down Dog to Push Up

1 x 10

A2

Fire Hydrants

2 x 20

A3

Seated Hip Flexor Heel Taps

2 x 12

A4

Iso Jump Squat

1 x 10

B1

Goblet Squat

3 x 12

B2

DB Renegade Row

3 x 20

C1

DB Bench Press

10, 8, 8

C2

Reverse Flys

3 x 12

D1

DB Reverse Lunge

3 x 16

D2

DB Russian Twist

3 x 30

Monday
Week 1 Day 2 - Cardio Day 1

A1

Plank

1 x 1:00

A2

Alternating V-Up

1 x 40

A3

High Plank Shoulder Taps

1 x 30

A4

Bicycle Sit-Ups

1 x 30

Tuesday
Week 1 Day 3 - Upper Body

A1

I/Y/T

2 x 8

A2

Down Dog to High Plank

1 x 10

A3

Side Lying T-SPine Opener

2 x 12

A4

T-Spine Reach

2 x 12

B1

Seated DB Press

3 x 12

B2

Plank

3 x 0:45

C1

DB Bicep Curls

4 x 12

C2

DB Single Arm Lateral Raise

3 x 20

D1

High Plank DB Drag

3 x 20

D2

RDL Row

3 x 12

Wednesday
Week 1 Day 4 - Cardio Day 2
Thursday
Week 1 Day 5 - Lower Body

A1

Squat with Overhead Reach

1 x 10

A2

Spider-Man Stretch

2 x 10

A3

Single Leg Raises

2 x 20

A4

Prone Y's, T's

1 x 5

B1

DB Deadlift

3 x 12

B2

Single Leg Glute Bridge

3 x 30

C1

DB Hang Power Clean & Jerk

3 x 12

C2

DB Sit Up

3 x 12

D1

Reverse Lunge with Hip Flexion

3 x 20

D2

Offset Farmers Carry

3 x 60

Coach
More from SED Coaching Co
coach-avatar Sarah Dougherty

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Not easy, but simple

The SED 4-Week Dumbbell-Only Training Plan offers a convenient and effective way to achieve significant strength gains and muscle growth with minimal equipment. Embrace the versatility of dumbbells to target all major muscle groups and enhance your functio

Get Dumbbell Only
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