Dumbbell Decathlon

Purposeful Strength

Strength & Conditioning, Functional Fitness, General Fitness
Coach
Casey Lee, CSCS

Unleash Your Strength with the Dumbbell Decathlon: A 10-Week Total-Body Transformation

Ready to take your fitness to the next level? The “Dumbbell Decathlon” is a high-effort, results-driven 10-week workout program designed to challenge your body, build strength, and push your limits—all with just a set of dumbbells. Whether you're a beginner or a seasoned lifter, this program is crafted to help you unlock your full potential with targeted, full-body, upper, and lower body workouts that combine strength, endurance, and athleticism.

What’s Inside the Dumbbell Decathlon:

--10 Weeks of Structured Training: Follow a progressive plan designed to optimize results each week. From foundational strength building to explosive power development, every phase of this program is built to evolve with you.

--Full-Body Workouts: Each workout combines compound movements, metabolic conditioning, and sport-inspired exercises to burn fat, build muscle, and increase your athletic prowess.

--Designed for All Levels: Whether you're a beginner just starting out or an experienced lifter looking for a challenge, the Dumbbell Decathlon includes modifications to meet your current fitness level and help you grow.

--Accountability & Progress Tracking: With a clear progression system, you’ll track your gains, see measurable results, and stay motivated throughout the 10 weeks.

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Minimal Equipment, Maximum Results
No need for a gym full of machines or bulky equipment. The Dumbbell Decathlon requires only a set of dumbbells, making it the perfect program for home workouts or on-the-go fitness. Get a complete, full-body workout with just one simple tool.
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Progressive & Continuous Improvement
With a structured, 10-week plan, you’ll experience progressive overload, allowing your body to adapt and grow stronger each week. Track your progress, set new personal records, and see real, measurable results as you advance through the program.
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Full-Body Strength & Muscle Development
The Dumbbell Decathlon focuses on compound movements that engage multiple muscle groups, helping you build functional strength across your entire body. You'll sculpt lean muscle, increase overall strength, and improve muscle endurance—all using just a pair of dumbbells.
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 4 days per week
Two total-bod workouts, one upper, and one lower body workout gives you options for 2, 3, or 4 days of training!
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Exercise Video Guidance
Instructional videos for EVERY movement to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Utilizing the TrainHeroic app, you have access to all workouts and a tracking system to guide progress.
Equipment
Required
Dumbbells or Kettlebells // 6 Foot x 6 Foot Training Space
Recommended
Weight Bench
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Sample Week
Week 1 of 10-week program
Sunday
Prep Phase Week 1 Day 1

Prep

A

Decathlon Workout Prep 1.0

Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Step Back Lunge x 5 reps per side A2) Standing T-Spine Rotation x 5 reps per side A3) Standing Swimmer C.A.R. x 5 reps A4) Half Kneeling Hip Opener x 5 reps per side A5) Lying Hamstring Extension x 5 reps per side

B1

Lunge- Goblet ISO Hold

2 x 15

B2

Abs- 90/90 Marching

2 x 12

C1

Squat- Goblet Squat

3 x 8

C2

Row- Big Split 1-Arm Row

3 x 16

C3

Plank- Toe Tap

3 x 16

D1

Lunge- DB Lateral Lunge

3 x 16

D2

Press- Single Arm DB Z Press

3 x 16

D3

Plank- Weighted Forward Reach

3 x 16

Conditioning

E

Decathlon Finisher- 5 Minutes of Fun

Set a timer for 5 minutes - this app has a timer function if needed. For 5 minutes, perform the following 3 movements back-to-back-to-back...Pace is important here, you should work at a pace that you do not need to stop. Slow and steady is totally fine. Record how many 'rounds' you complete....use .25 increments if you get through a partial round..Example: 2.75 rounds if you finish through movement 3. ------------ Movement 1: Bicep Curl x 10 reps *Dumbbell option- Hammer Curl *Kettlebell option- Single Bell "Cup" Curl Movement 2: Plank + Shoulder Tap x 5 reps per arm (10 total reps) Movement 3: Double Crunch x 10 reps Movement 4: Bodyweight Split Jumps x 5 reps per leg (10 total reps) *No Jump option- Pulsing Split Squats x 10 reps per leg (20 total reps per set)

Monday
Prep Phase Week 1 Day 2

Prep

A

Decathlon Upper Body Warm Up

Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Lying Cuban Press x 10 reps A2) Crossbody Deadbug x 5 reps per side A3) Rocking Push up x 10 reps A4) Lying Dumbbell Pullover x 10 reps A5) Quadruped Reach Through x 5 reps per side

B1

Carry- 1 Arm Overhead Carry

2 x 30

B2

Plank- Hardstyle

2 x 8

C1

Bench Press- 2 Dumbbell

3 x 8

C2

Row- Dumbbell Bird Dog

3 x 16

D

Push up- Bodyweight

2 x MAX

E1

Row- Dumbbell Bent Over

3 x 12

E2

Core- Arm Bar

3 x 12

E3

Deadbug- Weighted Overhead Reach

3 x 12

F

Plank- Tall

Wednesday
Prep Phase Week 1 Day 3

Prep

A

Decathlon Lower Body Warm Up

Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Standing Hamstring Floss x 10 reps A2) Constant Tension Lateral Lunge x 10 reps per side A3) Walking Toe Touch x 10 reps per side A4) Side Plank + Leg Raise x 10 reps per side A5) Tin Man Hip C.A.R. x 5 reps per leg

B1

Squat- Goblet Squat + Press Out

2 x 10

B2

Abs- Straight Leg Sit Up (Weighted)

2 x 10

B3

RDL- Handcuff Hinge

2 x 10

C1

RDL- Dumbbell

3 x 8

C2

Plank- Low (From Elbows)

D1

Squat- Pulsing Dumbbell Split Squat

3 x 24

D2

Bridge- Shoulder Elevated Glute Brirdge

3 x 12

D3

Plank- 1/2 1/2 Side Plank

3 x 60

Conditioning

E

Decathlon Finisher- Jumping For Joy

Tabata Time! A Tabata workout is a high-intensity interval training exercise format that involves alternating 20 seconds of intense exercise with 10 seconds of rest, repeated eight times for a total of four minutes. **In this app, select the interval timer and program 20 seconds of work, 10 seconds of rest, for 8 total intervals.** For the 8 intervals, you will do 4 intervals of two different movements. Movement 1: Squat Jumps x 8 reps *No jump option- Bodyweight Air Squats Movement 2: Double Crunch x 8 reps

Thursday
Prep Phase Week 1 Day 4

Prep

A

Decathlon Workout Prep 1.0

Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Step Back Lunge x 5 reps per side A2) Standing T-Spine Rotation x 5 reps per side A3) Standing Swimmer C.A.R. x 5 reps A4) Half Kneeling Hip Opener x 5 reps per side A5) Lying Hamstring Extension x 5 reps per side

B1

Hamstring Curl- Single Leg Toe Up ISO Hold

2 x 20

B2

Plank- Reach Through

2 x 10

Strength/Power

C

Dirty 30

The DIRTY 30! Complete 30 reps of each of the following movements... The Dirty 30 Ground Rules: 1) Rest as needed. 2) You can skip around to different movements until all 30 reps for each movement are complete. 3) You can absolutely adjust the weights being used throughout the 30 reps. The Movements: 1) Kickstand RDL- 30 reps per leg 2) 2 Arm Bent-over Dumbbell Row- 30 reps total 3) Split Squat with Hip I.R. - 30 reps per leg 4) Bodyweight Push up - 30 reps *Push ups can be performed from the floor OR with your hands inclined as needed

Strength/Power

D

Arm Farm Friday

"No one cares about the car you drive...they only notice how jacked the arm is hanging out of the window" Perform the following movements 3 times through, resting as little as possible, until all 3 sets are complete Movement 1- Hammer Curls x 10 reps per Arm Movement 2- 1 Arm Tricep Kickback x 10 reps per arm Movement 3- Standing Reverse Flye x 10 reps

Coach
coach-avatar Casey Lee, CSCS

A 15-year Personal Trainer, Casey has the experience of writing workout programs that give his clients the most fitness for their time. Dumbbell Decathlon pairs his best workout strategies with the most effective and time-saving tool in the gym...Dumbbells!

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Your 10-week Decathlon begins now!

You’ve got the dumbbells, now it’s time to take on the Decathlon. Are you ready to build strength, endurance, and power like never before? Let’s make it happen!

Get Dumbbell Decathlon
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FAQs
Do I need to be in great shape to start the Dumbbell Decathlon?
No, the Dumbbell Decathlon is designed for all fitness levels! This program includes modifications and progressions to ensure that you can work at your own pace. The goal is to help you improve, build strength, and progress over the 10 weeks.
How much time do I need to commit each week?
I would recommend that you do 3 to 4 workout sessions per week. Each workout is around 45 minutes. The workouts are designed to be efficient and effective, so you can get the most out of your time without spending hours in the gym.
What is the training split for this workout program?
Each week has 2 total body workouts. 1 upper body workout, and 1 lower body workout. You can break up the workouts to being a 2 day, 3 day, or the full 4 day split to accomodate any training calendar
What if I don’t have access to heavy dumbbells or gym equipment?
No problem! The Dumbbell Decathlon can be done with a single pair or multiple pairs of dumbbells. Many exercises include swaps that allow you to increase intensity by adjusting your form, reps, or tempo. The program is designed to be accessible for a home gym or commercial gym setting.
Dumbbell Decathlon