8 Week Dumbbell Recomp: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Weightlifting, Bodybuilding, First Responders, Law Enforcement, Functional Fitness

Coach

Ashwini Kher

Dumbbell Recomp is 8 weeks of structured training that uses nothing but dumbbells and your bodyweight to strip fat and build real muscle. Three days of lifting. Three days of conditioning. Every session planned down to the last rep. You just show up and do what the app says.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$47

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All You Need Is a Pair of Dumbbells

Dumbbell Recomp is an 8-week program built for guys who don't have access to a full gym. No barbell. No bench. No rack. No machines. Just dumbbells and your bodyweight. That's the entire equipment list. If you've got a pair of adjustable dumbbells in your living room, a hotel gym, or an apartment fitness center, you're ready. No more waiting until you have the "right setup."

3 Days Lifting. 3 Days Conditioning.

You're training six days a week. Three days are dedicated to resistance training with dumbbells, building muscle and forcing your body to hold onto it while you're burning fat. The other three are conditioning and mobility work that torches calories, builds stamina, and keeps your joints healthy. Most programs ignore one or the other, not you, not me, and not this program.

Built to Burn Fat and Build Muscle

This isn't a "weight loss program" where you end up skinny and weak. And it's not a bulking plan where you just get bigger. It's a recomp, your body burns fat and adds muscle definition at the same time. You'll look leaner, harder, and more athletic in eight weeks without choosing between cutting and building.

Every Workout Is 45-60 Minutes

You're a busy guy. You've got a job, a family, and about a hundred things pulling at your time. These workouts are built to fit a real schedule. Get in, work hard for 45 to 60 minutes, and get on with your day. No two-hour gym sessions. No wasted time wandering between exercises wondering what to do next.

Take This Program Anywhere You Go

Traveling for work? Stuck in a hotel gym? Training out of your apartment? It doesn't matter. All you need is a pair of dumbbells and enough floor space to move. This program goes wherever you go. No more skipping weeks because you're out of town or away from your regular gym.

Features

25,000+ Member Private Community

Thousands of guys running the same programs. Ask questions, share progress, get answers from me directly. You're not alone here.

Programming 6 days per week

Three days of dumbbell training, three days of conditioning and mobility. Every session planned. Just follow the app.

Full Access in the Training App

Your whole program lives in the app. Video demos for every exercise. Track your weights and watch your numbers climb each week.

A Meal Plan You'll Actually Follow

Real food that fuels fat loss and muscle growth. No crazy diet you'll quit in two weeks. Simple habits that actually stick.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 8-week program

Sunday

Push 1

DB Floor Press

4 x 10

DB Shoulder Press

4 x 10

DB Chest Fly

3 x 12

DB Single Arm Tricep Kickback

3 x 12

Standing DB Upright Row

3 x 10

DB Lateral Raise

3 x 10

Monday

Mobility

Static Hip Flexor Stretch

2 x 15

Standing Forward Fold

2 x 20

Static Side Lunge Stretch

2 x 15

Static Quadricep Stretch

2 x 15

Static Distal Hamstring Stretch

2 x 15

Static Overhead Reach

2 x 15

Static Lat and Tricep Stretch

2 x 15

Static Oblique and Lat Stretch

2 x 15

Monday

HIIT Cardio

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Tuesday

Pull 1

DB Clean & Press

4 x 8

Bent Over DB Row

4 x 8

Alternating DB Bicep Curls

4 x 10

Seated Reverse Fly

4 x 10

DB Shrug

4 x 12

DB Renegade Row

4 x 10

Wednesday

HIIT Cardio

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Wednesday

Mobility

Static Hip Flexor Stretch

2 x 15

Standing Forward Fold

1 x 20

Static Side Lunge Stretch

2 x 15

Static Quadricep Stretch

1 x 15

Static Distal Hamstring Stretch

2 x 15

Static Overhead Reach

2 x 15

Static Lat and Tricep Stretch

2 x 15

Static Oblique and Lat Stretch

2 x 15

Thursday

Legs 1

DB Squat Clean & Press

4 x 10

DB Squat

4 x 10

DB Romanian Deadlift

4 x 10

DB Glute Bridge

4 x 8

DB Bulgarian Split Squat

4 x 10

Standing DB Calf Raise

4 x 12

Friday

HIIT Cardio

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Friday

Mobility

Static Hip Flexor Stretch

2 x 15

Standing Forward Fold

1 x 20

Static Side Lunge Stretch

2 x 15

Static Quadricep Stretch

1 x 15

Static Distal Hamstring Stretch

2 x 15

Static Overhead Reach

2 x 15

Static Lat and Tricep Stretch

2 x 15

Static Oblique and Lat Stretch

2 x 15

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

Your Move. No Risk. No Excuses.

If it's not for you, email me. Full refund, no questions. Your only risk is doing nothing and you already know where that leads. One payment. Lifetime access. Instant delivery. Eight weeks from now you either look the same, or you don't. The dumbbells are

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FAQs

Is this actually legit?

I'm not going to sit here and convince you. Go to the Iron Forge Brotherhood Facebook group with 25,000+ members. Ask any of them. These are regular guys with jobs and families who've run my programs and posted their results. Let them tell you.

Can I really get results with just dumbbells?

Yes. Dumbbells and your own bodyweight can build serious muscle and burn serious fat when the programming is right. The problem was never the equipment, it was the lack of structure. This program fixes that.

Who is this training for?

Any guy with a pair of dumbbells and the willingness to show up six days a week. Beginner, intermediate, doesn't matter. The program meets you where you are. Your effort determines your results.

Will this work for me?

I give you the plan, the app, the nutrition guidance, and the support. The results come from you picking them up and using them. Every guy who's gotten results from this program did it the same way, they showed up, followed the plan, and didn't quit when it got hard. That's the only secret.

What if I'm a total beginner?

Even better. Every exercise has a video demo. The app tells you exactly what to do each day. And the community is full of guys who started right where you are. You don't need experience, you need a plan. This is the plan.

How do I get the program?

You pay, you get it. Instantly. Delivered to your email and loaded into the training app. You could start your first session today.

The Proof