New

DB Only Strength and Fat Loss Program

courtneymcdonoughfit

General Fitness
Coach
Courtney McDonough
12 Week Dumbbells & Bench is designed to build confidence, skill and consistency in the gym. It will build lean muscle and help with fat loss. It is more than just a fitness plan — it’s your blueprint for becoming the strongest, most empowered version of yourself. In just 12 weeks, you’ll lift with purpose, train with intensity, to lean out, tone up, and build unstoppable momentum.

Whether you're just getting started or ready to level up, this program is designed to help you: *Sculpt lean muscle and boost your metabolism *Improve strength & stamina with progressive, smart training *Follow a plan that fits your life, not the other way around

You’ll get: *2 phases of training. Phase 1 focuses on Foundations & Form. Phase 2 focuses on Strength & Fat Loss. *12 weeks of progressive strength training workouts (3 total body sessions per week) *3 session per week of prescribed cardio

This is your time to train with intention, lift with confidence, and define your own version of “strong.” Let’s build something powerful — together.

Get 12 Week Dumbbell & Bench and start your transformation today.

$39
Get DB Only Strength and Fat Loss Program
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Dumbbells & Bench-The WHY
✔️ Balanced training with real-life flexibility ✔️ Helps you train harder, recover better, and stay consistent ✔️ Supports both body composition goals and mental resilience
Features
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Programming 6 days per week
3 days of total body strength paired with 3 days of cardio (walking). Each strength day has 10-20 minutes of optional walking.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
dumbbells // bench
Recommended
treadmill
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Sample Week
Week 1 of 12-week program
Sunday
PHASE 1 Full Body A

A

Assault Bike

1 x 0:20

B

Dynamic Activation

1 x 10

C

Goblet Squat

3 x 12

D

Bench Press

3 x 10

E

1-Arm DB Row

3 x 12

F

Shoulder Press

3 x 10

G

Romanian Deadlift with DB

3 x 12

H1

DB Bicep Curls

2 x 12

H2

DB Overhead Tricep Extension

2 x 12

I

Plank

3 x 0:30

J

Treadmill Work

1 x 20:00

K

Static Stretch

1 x 5:00

Monday
Cardio A

A

Treadmill Work

1 x 0:45

Tuesday
PHASE 1 Full Body B

A

Assault Bike

1 x 0:20

B

Dynamic Activation

1 x 10

C

Reverse Lunges

3 x 10

D

Incline DB Bench Press

3 x 10

E

DB Reverse Fly

3 x 12

F

Standing DB Upright Row

3 x 12

G

Single Leg RDL

3 x 12

H1

Hammer Curl

2 x 12

H2

Tricep Kick Back

2 x 12

I

Dead Bug

3 x 10

J

Treadmill Work

1 x 20:00

K

Static Stretch

1 x 5:00

Wednesday
Cardio B

A

Treadmill Work

1 x 30:00

Thursday
PHASE 1 Full Body C

A

Assault Bike

1 x 0:20

B

Dynamic Activation

1 x 10

C

DB Front Squat

3 x 10

D

Push-Up

3 x 10

E

DB Lateral Raise

3 x 12

F

DB Deadlift

3 x 10

G

Bicep Curl to Shoulder Press

3 x 10

H

Bent Over Row

3 x 10

I

Side Plank

3 x 0:30

J

Treadmill Work

1 x 20:00

K

Static Stretch

1 x 5:00

Friday
Cardio A

A

Treadmill Work

1 x 0:45

Saturday
REST
Coach
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coach-avatar Courtney McDonough

MS, NASM-CPT, ATC-retired

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Stop wishing—start transforming

With 30 years in health and wellness—and firsthand experience—I’ve created a program to help you break through the slump and feel stronger, fitter, and more energized than ever!

Get DB Only Strength and Fat Loss Program
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FAQs
Do I have to have dumbbells?
Yes, but bands may work if you can modify the movement.
How long are the workouts?
They should take 45-60 minutes.

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