At Home Dumbbell Workout Program

TralliTrain

Coach
Matt Tralli

Life can get busy, and sometimes having access to a fully equipped gym simply isn't an option.

I've got you covered and for less than what it would cost you to pay a personal trainer for ONE SESSION!

Over the last 4 years I've developed a comprehensive "At Home" dumbbell program just for you. And now, finally, it's ready for you! All you need is a set of dumbbells (of Kettlebells) and a few minutes and you can knock out this training en route to a fitter, happier, healthier you!

Leveraging proven techniques, science-backed progression, specificity and overload + methods that have work for some of the fittest people on the planet, you can now implement this very training in your home, garage, driveway, in the backyard or if you're on the road traveling.

So, if you're a busy mom or dad, a dedicated working professional, or any type of time-strapped person, this program is designed and is a perfect fit for you.

$99
Get At Home Dumbbell Workout Program
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No Fancy Equipment? No Problem.
Designed for those of you who are minimalists, the garage gym junkie, the busy mom or dad, or someone who just can't get tp the big box gym, this program provides everything you need to crush AWESOME and proven training with just a set of Dumbbells.
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Structure and Guidance
My specialization lies in strength and conditioning as well as athletic performance. However, my genuine desire to assist anyone and everyone in achieving their fitness goals has driven me to tailor my expertise to meet you specific needs. I'm here to guide you through your training journey.
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No Wasted Time
The name of the game is efficiency and effectiveness. I've completely eliminated the guesswork for you. Expert instructional video demos, coaching points, performance cues, and the inspiration you need to get shredded without having to pay a gym fee, commute to the gym, or weave your way through a crowded gym floor or locker room. You can get fit today from your house.
Features
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Programming 7 days per week
Daily 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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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF or spreadsheet sucks. My coaching + the TrainHeroic app is the best combination in training. Proven, tested, and effective.
Equipment
Required
Set of Dumbbells
Recommended
If no DB's, kettlebells are fine
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Sample Week
Week 1 of 6-week program
Sunday
Week Day 1 Push

A1

Lunge And Twist

2 x 30

A2

Side to Side Lunge

2 x 30

A3

Worlds Greatest Stretch

2 x 30

A4

Walk Outs

2 x 30

B

DB Incline Bench Press

15, 12, 10, 8

C

Dumbbell Bench Press

15, 12, 10, 8

D1

Tall Kneeling DB Shoulder Press

15, 12, 10

D2

Tall Kneeling DB Lateral Raise

3 x 10

D3

Bench Dip

3 x 20

Circuit

E

Core: Sit Ups 30 seconds Bicycles 30 seconds Leg Raises 30 seconds Toe Touches 30 seconds

F1

Childs Pose

1 x 30

F2

Prone Cobra Stretch

1 x 30

F3

Pigeon Stretch

1 x 30

F4

Calf Stretch

1 x 30

F5

Hip Flexor to Hamstring

1 x 30

F6

Trunk Twist

Monday
Week 1 Day 2 Pull

A1

Lunge And Twist

2 x 30

A2

Side to Side Lunge

2 x 30

A3

Worlds Greatest Stretch

2 x 30

A4

Walk Outs

2 x 30

B1

Dumbbell Incline Bench Row

15, 12, 10

B2

Tall Kneeling Alternating Bicep Curl

3 x 10

C1

Rear Delt Flys

3 x 10

C2

Tall Kneeling Hammer Curl

15, 12, 10

Circuit

D

Core: Plank for 1 minute Side Plank R for 1 minute Side Plank L for 1 minute Rainbow Plank for 1 minute

E1

Trunk Twist

E2

Childs Pose

1 x 30

E3

Prone Cobra Stretch

1 x 30

E4

Pigeon Stretch

1 x 30

E5

Calf Stretch

1 x 30

E6

Hip Flexor to Hamstring

1 x 30

Tuesday
Week 1 Day 3 Lower Body

A

Lunge And Twist

2 x 30

B

Side to Side Lunge

2 x 30

C

Worlds Greatest Stretch

2 x 30

D

Walk Outs

2 x 30

E

Dumbbell Front Squat

15, 12, 10, 8

F

DB RDL

15, 12, 10, 8

G

Dumbbell Reverse Lunge

3 x 10

H

DB Side Lunge

3 x 10

I

Calf Raises

3 x 20

Circuit

J

Core: 3 Rounds Jackknives for 30seconds Russian Twist for 30 seconds Leg Raise to Toe Touch for 30 seconds

K

Childs Pose

1 x 30

L

Prone Cobra Stretch

1 x 30

M

Pigeon Stretch

1 x 30

N

Calf Stretch

1 x 30

O

Hip Flexor to Hamstring

1 x 30

P

Trunk Twist

1 x 30

Wednesday
Week 1 Day 4 Full Body

A

Lunge And Twist

2 x 30

B

Side to Side Lunge

2 x 30

C

Worlds Greatest Stretch

2 x 30

D

Walk Outs

2 x 30

E

Goblet Squat to Lunge

3 x 10 @ 30, 40, 50 lb

F

Alt Bench Press Combo

3 x 10 @ 30, 40, 50 lb

G

Renegade Row

3 x 20

H

Tall Kneeling DB Shoulder Press

3 x 15 @ 20, 30, 40 lb

I

Dumbbell Deadlift

15, 12, 10

Circuit

J

3 Rounds 30 seconds of each In & Out Combo Jack Knife Combo Side Plank Reach R Side Plank Reach L

K

Childs Pose

1 x 30

L

Prone Cobra Stretch

1 x 30

M

Pigeon Stretch

1 x 30

N

Calf Stretch

1 x 30

O

Hamstring Stretch

1 x 30

P

Trunk Twist

1 x 30

Thursday
Week 1 Day 5 HIIT

A

Lunge And Twist

2 x 30

B

Side to Side Lunge

2 x 30

C

Worlds Greatest Stretch

2 x 30

D

Walk Outs

2 x 30

Circuit

E

2 Rounds 30 Seconds of each Jumping Jacks High Knees Squat to Touch Mountain Climbers Plank to Push

Circuit

F

4 Rounds 30 Seconds of Each Dumbbell Thrusters Squat Jumps Rainbow Plank

Circuit

G

4 Rounds 30 Seconds of each Alternating Reverse Lunges Split Jumps V Ups

Circuit

H

4 Rounds 30 Seconds of each Manmakers Hammer Curls Frog Sit Ups Slow Bicycles Leg Raises Alternating Toe Touches

I

Childs Pose

1 x 30

J

Prone Cobra Stretch

1 x 30

K

Pigeon Stretch

1 x 30

L

Calf Stretch

1 x 30

M

Hamstring Stretch

1 x 30

N

Trunk Twist

1 x 30

Saturday
Week 2 Day 7 Cardio

A

Stair Climber

1 x 30:00

Coach
More from TralliTrain
coach-avatar Matt Tralli

Matt's talent and professionalism have attracted an array of high-profile clients, including names like Hugh Jackman, Dua Lipa, Tom Holland, Jacob Elordi, NFL Quarterback Mason Rudolph, and more. Training notable individuals has enriched his experience and expertise, enabling him to provide exceptional guidance to all his clients.

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Got Goals? Now is the time!

Why put off until tomorrow what should be done today? No need for fancy equipment, a gym membership, a commute, or a crowded and over priced fitness studio. I've got you covered and this program is guaranteed to get you to those goals!

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