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Built with Dumbbells

PHLEX

Strength & Conditioning, Functional Fitness

Coaches

Taryn Chrysikos and Jillian Chrysikos

Built With Dumbbells is designed for people who want an effective, realistic strength training program without needing complicated equipment, long workouts, or a gym membership.

This program is ideal for busy adults, home gym users, beginners looking for structure, and experienced lifters wanting a sustainable full body approach to training. Whether your goal is building muscle, getting stronger, improving your overall fitness, or simply feeling better in your body, this program provides a straightforward system that fits into real life.

The program follows a 3x/week full body structure, allowing you to train all major muscle groups multiple times throughout the week which is one of the most effective approaches for building strength and muscle. At the same time, the schedule leaves room for other forms of movement like running, walking, yoga, Pilates, sports, or recovery days without feeling overly demanding or restrictive.

What makes this program different is its simplicity and sustainability. You do not need access to a full gym or advanced equipment to make progress. Dumbbells are one of the most accessible and versatile training tools available, making this program easy to follow whether you train at home, while traveling, or in a gym setting.

Built With Dumbbells combines strength training, functional movement, and intelligent programming to help you build a stronger, more capable body with minimal equipment and maximum efficiency.

All you need is a set of dumbbells, consistency, and the willingness to put in the work.

$29 / mo

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4-Week Training Cycles

Each cycle includes 3 full body strength days, leaving plenty of room for other forms of exercise and rest days

Access to Elite Guidance

This subscription gives you access to coach Taryn, a Doctor of Physical Therapy and a Certified Strength & Conditioning Specialist

Opportunity to Build Strength Anywhere

Build strength, muscle, and confidence using one of the most effective tools in fitness: dumbbells. This program helps you improve movement quality and train effectively without complicated equipment or long hours in the gym. Through structured programming and form checks, you’ll develop better movement mechanics and sustainable strength that carries over into everyday life

Become Part of the PHLEX Community

Join a community focused on getting stronger, moving better, and staying consistent. Train alongside others with shared goals while building accountability, confidence, and long term progress together

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Dumbbells

Recommended

Bench // Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 2

SL Adductor Rock Back

1 x 10

Tempo Split Squat

2 x 5

Banded Chest Pull

2 x 8

Banded Glute Bridges

2 x 8

1/2 Kneeling KB Halo

3 x 5

Bear Crawl

@ 20

3 Point Row

3 x 8

DB Reverse Lunge

3 x 8

DB Floor Press

3 x 8

Sumo Squat w/ Horizontal DB

3 x 8

Paloff Press

3 x 6

Copenhagen Plank- Short Lever

3 x 0:20

Recovery Breathing

1 x 5:00

Tuesday

Week 1 Day 4

Doorway Pec Stretch

2 x 30

1/2 Kneeling Banded Face Pulls

2 x 10

Wall Supported Clamshell

2 x 10

KB Good Morning

2 x 5

Supported Loaded Hip Airplane

3 x 10

Plank with Shoulder Tap

3 x 12

Chest-Supported DB Row

3 x 10

Supported DB RDL

3 x 8

P Grip Mid Incline DB Press

3 x 8

DB Step Ups

3 x 8

1/2 kneeling DB Chop and Lift

3 x 8

Prone Superman Hold

3 x 0:45

Recovery Breathing

1 x 5:00

Thursday

Week 1 Day 6

Open Book Stretch

1 x 10

Bretzel Lean

1 x 10

Prone W to Press Out

2 x 12

Air Squat

2 x 8

Monster Walk

2 x 10

Alt Lateral Lunge Mobility

3 x 3

DB Push Press (TC)

3 x 6

DB Lat Pullover

Kickstand Goblet Squat to Box

3 x 5

DB Z Press

3 x 8

Lateral Step Down

3 x 8

1/2 Kneeling Vertical OH Tricep Extension

3 x 8

SL Bridge

3 x 10

Recovery Breathing

1 x 5:00

Coaches

More from PHLEX

Taryn Chrysikos

Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, Precision Sports Nutrition Coach

Jillian Chrysikos

Coach Jill brings energy, accountability, and real-life experience to the PHLEX community. Through her own fitness journey and consistent involvement in the program, she has developed a strong understanding of training, movement, and sustainable fitness habits. As an active participant in the team training, she helps motivate and support members every step of the way.

Join Team PHLEX

My goal is to give you a simple, effective system that helps you build real strength with dumbbells, stay consistent, and feel confident in your training for life

Start My 7-Day Free Trial

FAQs

Why THIS subscription?

Coach T isn’t your average strength coach. As a physical therapist and strength coach, she builds programs that go beyond the gym. This 3x/week dumbbell-only plan is designed to build strength and muscle efficiently while leaving space for your other training and real life.

Who is this training for?

This program is for people with limited equipment who mainly have dumbbells and want an effective strength plan. It’s also ideal for those who mix in other training, prioritize recovery, or want structured strength work without needing a full gym setup.

What if I miss a day?

Life happens. If you miss a day, just shift the session forward using the app (three dots in the top corner). Use recovery days as built-in swap options, and choose from modifications if needed. If you fall off, just jump back in—no stress.

What does a typical training day look like?

Each session starts with a warm-up and movement prep to get you ready to train. You’ll move into athletic work and main lifts, followed by accessory exercises to build strength and muscle. Every session finishes with a cool down and recovery work. Expect ~45–55 minutes per workout.

How should I communicate with my coach?

Coach T will pop in frequently to assess any questions related to form checks or specific programming questions. Coach Jill will be available daily for any immediate questions or concerns! Your questions will go answered within 24-48 hours!

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