Lean & Strong: 6-Week Dumbbell Plan
FitCircuits
Functional Fitness, Functional Training, Strength & Conditioning, General FitnessGOAL: Build muscle and strength in 6 weeks with just dumbbells. Simple, structured, and effective.
WHO IS THIS FOR
Lifters who want results without wasting time on random workouts. Busy people who only have dumbbells at home. Anyone who wants a proven plan that's simple and effective.
WHAT YOU'LL GET
This 6-week progressive dumbbell program gives you everything you need to build muscle and strength with simple, effective training. You’ll train four days per week with full warm-ups and cool-downs included in every workout. Each session comes with clear instructions for ramping up weights and progressing over time, plus exercise alternatives so you can train without needing extra equipment like a bench. Cardio options are built in for days when you want extra conditioning, and you’ll also get lifetime access to the entire program for less than the cost of a cup of coffee per day.
WHY THIS WORKS
This is a step-by-step plan, not random workouts. You get coaching notes at the top of each session, exercise demos, and progressions that shift every two weeks. Workouts include warm-ups, finishers, and alternatives, so you train with confidence in under an hour a day.
A1
Jump Rope
1 x 100
A2
Bodyweight Squats
1 x 10
A3
Push-Up
1 x 10
A4
Hip Bridges
1 x 10
A5
Arm Circles
1 x 20
A6
Walking Lunges
1 x 10
B
Goblet Squat
4 x 12
C
DB Bench Press
4 x 10
D
1-Arm DB Row
4 x 12
E
DB Romanian Deadlift
3 x 12
F
DB Arnold Press
3 x 12
G
DB Plank Pull Through
3 x 12
H1
Standing Quad Stretch
1 x 30
H2
Seated Hamstring Stretch
1 x 30
H3
Cross-body Shoulder Stretch
1 x 30
H4
Childs Pose
1 x 30
A1
Jump Rope
1 x 100
A2
Bodyweight Squats
1 x 10
A3
Push-Up
1 x 10
B1
DB Thruster
1 x 40
B2
DB Renegade Row
1 x 40
B3
Reverse Lunges
1 x 40
B4
Burpee to Deadlift
C1
DB Thruster
1 x 40
C2
DB Renegade Row
1 x 40
C3
Reverse Lunges
1 x 40
C4
Burpee to Deadlift
1 x 40
D1
Burpee to Deadlift
1 x 40
D2
Reverse Lunges
1 x 40
D3
DB Renegade Row
1 x 40
D4
DB Thruster
1 x 40
E1
Burpee to Deadlift
1 x 40
E2
Reverse Lunges
1 x 40
E3
DB Renegade Row
1 x 40
E4
DB Thruster
1 x 40
F1
Downward Dog
1 x 30
F2
Worlds Greatest Stretch
1 x 30
F3
Standing Quad Stretch
1 x 30
F4
Cat-Cow
1 x 10
A1
Walk
1 x 30:00
A2
Light Jog
1 x 20:00
A3
Bicycle or Stationary Bike
1 x 30:00
A4
Foam Roller
1 x 10:00
A1
Jump Rope
1 x 100
A2
Arm Circles
1 x 20
A3
Push-Up
1 x 10
A4
Prone Scalp Squeeze
1 x 10
B
Incline DB Bench Press
4 x 12
C
Bent Over DB Row
4 x 12
D
DB Lateral Raise
3 x 15
E
DB Bicep Curls
3 x 15
F
Standing Overhead DB Tricep Extension
3 x 15
2 Minute AMRAP
G
Set a timer for 2 MINUTES. Complete 8 Push-ups, then move immediately to 8 DB Rows. Keep cycling back and forth in order until time is up. Record total completed rounds. (Set timer for 2 minutes. Use the in app timer at the bottom of the screen or your own personal watch for convenience)
H1
Wall Chest Stretch
1 x 30
H2
Lat Stretch on Wall
1 x 30
H3
Overhead Tricep Stretch
1 x 30
H4
Seated Neck Stretch
1 x 30
A
A1
Jump Rope
1 x 100
A2
Bodyweight Squats
1 x 10
A3
Hip Bridges
1 x 10
A4
Walking Lunges
1 x 10
B
DB Bulgarian Split Squat
4 x 12
C
DB Hip Thrust
4 x 12
D
DB Step Up
3 x 12
E
DB Sumo Deadlift
4 x 10
F
DB Russian Twist
3 x 20
G1
Seated Hamstring Stretch
1 x 30
G2
Pigeon Stretch
1 x 30
G3
Hip Flexor Stretch
1 x 30
G4
Calf Stretch (against wall)
1 x 30
A1
Walk
1 x 30:00
A2
Light Jog
1 x 20:00
A3
Bicycle or Stationary Bike
1 x 30:00
A4
Foam Roller
1 x 10:00
Jackson Carey (Coach Jackson)
I've ben training since 6th grade, playing football, soccer, track, and lifting weights. But after injuries, I hit rock bottom at 260lbs, unmotivated and lost. Step by step, I rebuilt my strength with bodyweight and dumbbell training, regaining my confidence. Now, through FitCircuits, I share the same simple, structured systems that transformed me - so you can transform too.
Start today and be halfway through the program in just 3 weeks. Don't wait another month... this plan is ready for you now.
Get Lean & Strong: 6-Week Dumbbell Plan