Dumbbell Only Strength Builder: Training by Paul Landi in TrainHeroic

Dumbbell Only Strength Builder

CT Fitness Lab

Strength & Conditioning
Coach
Paul Landi

This is a Dumbbell only program designed to build upper and lower body strength with very little equipment needs.

If you have a couple dumbbells lying around the house, you can get great work in to improve your strength and conditioning!

We don't all have time to go to a gym or the budget for a bunch of equipment. This program easily solves those problems.

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Build Upper Body Strength Safely
Sets and Rep schemes will allow you to build upper body strength quickly and protect your rotator cuff along the way.
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Build Lower Body Strength Evenly
The use of Dumbbells and body weight allows you to focus on building strength evenly between both legs. The movements chosen will keep you from favoring your dominant leg more than the other.
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Improve Core Strength
Abdominal and Lumbar Spine focused stability exercises are designed to improve structural stability of your core to protect your back and improve your athleticism
Features
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Programming 4 days per week
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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app
Equipment
Required
Dumbbells
Recommended
Flat Bench // Pullup Bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

Pec/Shld Warm-up

Plank Push-ups x 10 T/Y/W on stomach x 5 ea. Pillow Squeeze between Elbows x 45 sec 3 Rds

B

DB Bench Press

5 x 8

C

DB Bent Over Row (Prone)

5 x 10

D

Seated Alt. DB Overhead Press

4 x 8

E

Prone T,Y,W's

4 x 8

Conditioning

F

Core Circuit 2

(:40 work/:20 rest) (3 rds.) -Sit ups -Scissor Kicks (Straight Leg on back) -Superman Holds on Stomach

Monday
Week 1 Day 2

Prep

A

Weight Plate Warm-up

(Hold a Single Dumbbell with Both hands) 5 Squats w/ plate close 5 Squats w/ plate far 5 Squats w/ Plate Overhead 10 Plate Sagital Overhead swings 10 ea. Transverse Diagonal swings

B

DB Sumo Deadlift

5 x 10

C

Staggered Leg RDL

5 x 8

D

Skaters

5 x 8

E

Partner Nordic Hamstring Curl

4 x 10

Conditioning

F

Core Triplet Circuit

7 Minute Circuit (as many rounds as possible) 10 Goblet Squats w/ DB 5 Burpees 10 V ups

Wednesday
Week 1 Day 4

Conditioning

A

Weight Plate Warm-up

(Hold single DB with Both Hands) 5 Squats w/ plate close 5 Squats w/ plate far 5 Squats w/ Plate Overhead 10 Plate Sagital Overhead swings 10 ea. Transverse Diagonal swings

B

Pause Front Squat

5 x 8

C

Bulgarian Split Squat

5 x 8

D

DB Lateral Lunge

5 x 8

E

High Plank Alt. Reach back Toe Taps

5 x 10

Thursday
Week 1 Day 5

Conditioning

A

Warm-up Circuit 2 (Shld Focus)

2 x :30 Side plank (L) :30 Scap Circles in pushup :30 Side Plank (R) :30 Static Hang

B1

KB High Rows

5 x 10

B2

Seated Lateral DB Raise

5 x 10

C

DB Pullover

5 x 10

D1

DB Bicep Curls

4 x 10

D2

Skull Crushers

4 x 10

E

Quadruped DB Pull Through

4 x 8

Coach
coach-avatar Paul Landi

ACSM C-EP / USAW ASPC USAW LWC Referee FMS Lv 1 / Etcheberry Tennis Certified Paul has been in the fitness industry since 2001. His extensive time in Physical Therapy as well as competitive Olympic Weightlifting allows him to design safe and highly effective strength programs for all sports and areas of focus.

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Don't wait for the right moment to start

You won't see any changes until you make some.

Get Dumbbell Only Strength Builder
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FAQs
Do I need a Workout Bench?
No. Most exercises can be done on the floor or sitting in a firm chair
Do I need exercise experience?
No. All exercises are safe, simple, and effective for even an inexperienced exerciser. Plus, the tip videos Rock!
The Proof
verified-athlete-avatar Jane B.

World level Masters Olympic Weightlifter

Verified Athlete

"CT Fitness Lab has allowed me to progress my strength far beyond anything I imagined"

Dumbbell Only Strength Builder