This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Who this is for
- Adults with no training experience who have dumbbells but no bench at home
- Can only fit in two sessions a week, about 35 minutes each
- Want to learn basic loaded movements before considering a gym
Not for
- People recovering from injury, after surgery, or with clear pain or medical restrictions (consult a doctor or rehabilitation professional first)
- Advanced trainees with specific goals such as contest preparation, specialised strength work or a fat-loss push (outside the scope of this first release)
- Minors and people who are pregnant or postpartum (train under professional supervision)
Weekly schedule
Per training day: exercises, sets, reps or seconds, rest and starting load. Load basis comes from the exercise definition and is never mixed.
Day 1 · Full body A
5-min warm-up: 2 min easy movement, joint circles, then one light set of the day's first two exercises.
| Exercise | Sets | Reps / seconds | Rest | Starting load · basis |
|---|---|---|---|---|
| Dumbbell Goblet Squat | 3 | 8–12 reps | 90 s | — Dumbbells combined |
| Dumbbell Floor Press | 3 | 8–12 reps | 90 s | — Per dumbbell |
| One-arm Dumbbell Row Reps per side; support yourself on a chair or sofa armrest | 3 | 8–12 reps | 60 s | — Per dumbbell |
| Standing Dumbbell Overhead Press | 2 | 8–10 reps | 90 s | — Per dumbbell |
| Plank Hold | 2 | 30 s | 45 s | — Timed |
Cool-down: 2 min easy walk and 20–30 s gentle stretches for the muscles trained.
At least 48 hours between training days (reviewed template rule)
Progression
Beginners progress by reps: for each exercise, start with a dumbbell weight that lets you complete the lower end of the range with good form, and aim for 1–2 more reps each week; when every set reaches the upper end of the range with stable form, move up one dumbbell step the following week and return to the lower end. This program gives no specific kilogram figures; use a clearly light weight for the first session.
Progression notes are for reading; the system never adds load, sets or changes prescriptions automatically.
FAQ
Keep the first 3 exercises of each day (the large-muscle exercises) with 1 fewer set each, or shorten the rest between sets to the lower end of the prescription; do not merge two days into one.
Switch to a substitute exercise reviewed for this program (such as the dumbbell floor press for the dumbbell bench press, or the standing band row for the one-arm dumbbell row), choose the substitute when logging and note the reason; do not add new, unpractised exercises on the spot.
Continue from the day you missed; do not make up two sessions in one day, just shift the week's schedule. On a 2-day schedule, leave at least 48 hours between sessions.
General muscle soreness in the 1–2 days after starting a new program or increasing load is common and usually eases within a few days. If you have joint pain, sharp pain, swelling, or soreness that keeps getting worse, stop training and consult a professional; the content on this site does not replace medical advice.
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