Strength at home

Is it right for you?

Adjustable dumbbells, an undamaged band, stable support and a mat. Familiarity with squats, hinges, rows and pushing movements; the two sessions last approximately 30–35 minutes.

What you’ll train

Learn which loads let you complete two consistent weekly sessions and record an improvement in control or endurance.

Training and rest.

Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.

There are at least two days without scheduled strength training between these sessions. You can walk or do gentle mobility; do not treat extra hard sessions from the catalogue as an obligation.

How the program progresses.

1. Weeks 1–2

   Find your load

   Keep the two prescribed sets and leave around 3 repetitions in reserve in strength exercises. Use a load and band tension that let you repeat the technique.

   Effort reference: 3 RIR (the repetitions you estimate you could still perform).
2. Weeks 3–4

   Progress with control

   If you have completed two equivalent sessions with capacity in reserve and good technique, increase the load or tension by the smallest available amount. Keep the repetitions and sets; leave around 2–3 repetitions in reserve.

   Effort reference: 3 RIR (the repetitions you estimate you could still perform).
3. Weeks 5–6

   Consolidate and compare

   Repeat the dose and compare your logs. Progress only in movements you control, without approaching failure. If you arrive fatigued, reduce the load while keeping at least 3 repetitions in reserve.

   Effort reference: 3 RIR (the repetitions you estimate you could still perform).

Open your next workout.

Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.

Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.