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SWOLE | 8-Week Dumbbell Muscle & Conditioning

Nick Urankar - Zeus Method

Coach

Nick Urankar

Build muscle. Feel stronger. Keep your promise to yourself.

You want to look and feel like you train—but your schedule does not always cooperate. SWOLE gives you a clear plan and a shorter option for the days when time gets tight.

Your next eight weeks, planned. 40 sessions. Four main training days plus an optional pump day each week. Choose the full 45–60-minute workout or its matching 20-minute version. Both follow the same progression.

Here is what you get:

Focused dumbbell lifting for your chest, back, shoulders, arms and legs.
Bodybuilding work, six-minute conditioning finishers and core training.
Coaching notes, movement substitutions and scoring to track your work.
A planned lighter week and repeat benchmarks to measure progress.

Built for real life. Train at home or in the gym with dumbbells, a timer, floor space, a mat and a wall. A bench is optional. Start Day 1 on Monday for the suggested Monday/Tuesday/Wednesday/Friday schedule, with optional Saturday.

Created by Nick Urankar, five-time CrossFit Games athlete and online coach since 2012, to help you turn consistent effort into purposeful training.

$37 once. The complete eight-week plan. Lifetime access. Open your plan in TrainHeroic, complete your first session and start recording your progress. Repeat the program when you are ready.

Your next step is one workout. Never Zero.

$37

Get SWOLE | 8-Week Dumbbell Muscle & Conditioning

Build muscle you’re proud of.

Develop a stronger, more muscular body with focused dumbbell training. Work your chest, back, shoulders, arms and legs with purposeful lifting, bodybuilding and short conditioning finishers.

Keep progressing on busy days.

Choose the full 45–60-minute workout or the matching 20-minute option and make training fit your life. Both follow the same progression, so a packed schedule can still include a session you feel good about.

Walk in knowing what to do.

Follow a clear eight-week plan so you can put your energy into the work. Your movements, sets, timing and coaching notes are laid out for you. Log your weights and results, then use repeat benchmarks to see your progress.

Become someone who keeps showing up.

Build consistency one session at a time. Four main days and an optional pump day give your week structure, while a planned lighter week helps you manage the workload. Keep a promise to yourself, even when life gets busy. Never Zero.

Features

Programming 5 days per week

Four main sessions plus one optional pump day. Full 45–60 minutes or busy 20 minutes, with planned progression and a lighter week.

Delivered through TrainHeroic

Follow your calendar, log results and repeat this eight-week program whenever you are ready.

Equipment

Required

Dumbbells, timer, floor space, mat and wall

Sample Week

Week 1 of 8-week program

Sunday

W1D1 | Chest + Back

A | Main Lifts — Full or Busy

FULL 7:00-23:00: 4 rounds, start every 4 minutes. BUSY 3:00-13:00: 2 rounds, start at 3:00 and 8:00. 8 DB floor presses 8 two-DB bent-over rows Do both movements then rest until next round. Score: completed sets, reps and DB weight per hand for each lift in results/comments. Leave 3 reps in reserve. Press with wrists stacked, elbows 30-45 degrees from body. Hold torso still on rows. Use neutral grip and one-arm supported rows if needed.

B | Bodybuilding — Full Only

FULL 23:00-35:00: 3 rounds, start every 4 minutes. 10 DB hammer curls 10 lying DB triceps extensions Do both movements then rest until next round. BUSY: skip this block. Score: completed rounds, load and reps per movement. Keep smooth controlled reps.

C | Six-Minute Circuit — Full or Busy

FULL: rest/reset 35:00-37:00, then circuit 37:00-43:00. BUSY: circuit 13:00-19:00. 6-minute AMRAP: 6 incline or floor push-ups; 8 two-DB bent-over rows; 10 crunches. Rest as needed, keep every rep controlled. Effort 6-7/10. Score rounds + reps, DB load and version; raise hands for push-ups as needed.

D | Core + Cooldown — Full Only

FULL 43:00-47:00: 4 rounds, start every minute. 20 seconds alternating dead bugs + 40 seconds rest. 47:00-50:00: easy walk and relaxed breathing. BUSY: skip core; cool down 19:00-20:00 with easy walking and relaxed breathing. Score completion and core hold/work seconds.

Monday

W1D2 | Legs / Single-Leg Strength

A | Main Lifts — Full or Busy

FULL 7:00-23:00: 4 rounds, every 4 minutes. BUSY 3:00-13:00: 2 rounds, starting at 3:00 and 8:00. 8 reps - DB split squat, each leg 8 reps - DB Romanian deadlift Do both movements then rest until next round. Score completion; record each set's load and reps for each movement in comments.

B | Bodybuilding — Full Only

FULL 23:00-35:00: 3 rounds, every 4 minutes. 10 reps - Goblet squat 15 reps - Standing calf raise, holding DBs Do both movements then rest until next round. BUSY: skip this block. Score completion; record rounds, load and reps per movement in comments.

C | Six-Minute Circuit — Full or Busy

FULL rest/reset 35:00-37:00; circuit 37:00-43:00. BUSY circuit 13:00-19:00. 6-minute AMRAP: 10 alternating reverse lunges; 10 DB deadlifts; 10 air squats. Repeat in order; rest as needed, controlled reps. Score completed rounds; record partial reps, load and version in comments.

D | Core/Mobility + Cooldown

FULL 43:00-47:00: 4 rounds, start every minute. 20 seconds forearm plank, then 40 seconds rest. Cool down 47:00-50:00. Cool down: easy walk and relaxed breathing. BUSY: skip core/mobility block; cool down 19:00-20:00. Score completion and record core work/hold seconds in comments.

Tuesday

W1D3 | Shoulders + Back + Arms

A | Main Lifts — Full or Busy

FULL 7:00-23:00: 4 rounds, every 4 minutes. BUSY 3:00-13:00: 2 rounds, starting at 3:00 and 8:00. 8 reps - Standing DB strict press 8 reps - One-arm supported DB row, each arm Do both movements then rest until next round. Score completion; record each set's load and reps for each movement in comments.

B | Bodybuilding — Full Only

FULL 23:00-35:00: 3 rounds, every 4 minutes. 10 reps - DB lateral raise 10 reps - DB supinated curl Do both movements then rest until next round. BUSY: skip this block. Score completion; record rounds, load and reps per movement in comments.

C | Six-Minute Circuit — Full or Busy

FULL rest/reset 35:00-37:00; circuit 37:00-43:00. BUSY circuit 13:00-19:00. 6-minute AMRAP: 6 double-DB hang power cleans; 6 DB push presses; 8 two-DB bent-over rows. Repeat in order; rest as needed, controlled reps. Score completed rounds; record partial reps, load and version in comments.

D | Core/Mobility + Cooldown

FULL 43:00-47:00: 4 rounds, start every minute. 20 seconds side plank (alternate sides each round), then 40 seconds rest. Cool down 47:00-50:00. Cool down: easy walk and relaxed breathing. BUSY: skip core/mobility block; cool down 19:00-20:00. Score completion and record core work/hold seconds in comments.

Thursday

W1D5 | Legs + Full-Body Engine

A | Main Lifts — Full or Busy

FULL 7:00-23:00: 4 rounds, every 4 minutes. BUSY 3:00-13:00: 2 rounds, starting at 3:00 and 8:00. 8 reps - DB Romanian deadlift 8 reps - Double-DB front squat Do both movements then rest until next round. Score completion; record each set's load and reps for each movement in comments.

B | Bodybuilding — Full Only

FULL 23:00-35:00: 3 rounds, every 4 minutes. 8 reps - DB reverse lunge, each leg 12 reps - Glute bridge with DB on hips Do both movements then rest until next round. BUSY: skip this block. Score completion; record rounds, load and reps per movement in comments.

C | Six-Minute Circuit — Full or Busy

FULL rest/reset 35:00-37:00; circuit 37:00-43:00. BUSY circuit 13:00-19:00. 6-minute AMRAP: 8 goblet squats; 6 step-back burpees; 20 mountain climbers. Repeat in order; rest as needed, controlled reps. Score completed rounds; record partial reps, load and version in comments.

D | Core/Mobility + Cooldown

FULL 43:00-47:00: 4 rounds, start every minute. 20 seconds alternating dead bugs, then 40 seconds rest. Cool down 47:00-50:00. Cool down: easy walk and relaxed breathing. BUSY: skip core/mobility block; cool down 19:00-20:00. Score completion and record core work/hold seconds in comments.

Friday

W1D6 | Optional / Pump + Move

A | Main Lifts — Full or Busy

FULL 7:00-23:00: 4 rounds, every 4 minutes. BUSY 3:00-13:00: 2 rounds, starting at 3:00 and 8:00. 10 reps - DB hammer curl 10 reps - Neutral-grip DB floor press Do both movements then rest until next round. Score completion; record each set's load and reps for each movement in comments.

B | Bodybuilding — Full Only

FULL 23:00-35:00: 3 rounds, every 4 minutes. 10 reps - Light DB reverse fly 30 seconds - DB farmer hold Do both movements then rest until next round. BUSY: skip this block. Score completion; record rounds, load and reps per movement in comments.

C | Six-Minute Circuit — Full or Busy

FULL rest/reset 35:00-37:00; circuit 37:00-43:00. BUSY circuit 13:00-19:00. 6-minute AMRAP: 20 flutter kicks; 10 crunches; 20 bicycle kicks. Repeat in order; rest as needed, controlled reps. Score completed rounds; record partial reps, load and version in comments.

D | Core/Mobility + Cooldown

FULL 43:00-47:00: 4 rounds, start every minute. 20 seconds glute bridge hold, then 40 seconds rest. Cool down 47:00-50:00. Cool down: easy walk and relaxed breathing. BUSY: skip core/mobility block; cool down 19:00-20:00. Score completion and record core work/hold seconds in comments.

Coach