CompositeATHLETE
← All plans
The 8-Week Dumbbell Workout Plan workbook cover

“I only have a pair of dumbbells.”

8 weeks · 75-page printable PDF

The 8-Week Dumbbell Workout Plan

Home Strength Training with One Pair of Dumbbells, 4 Days a Week, with Session Logs and an Illustrated Exercise Guide

A complete 8-week strength program you can do at home with one pair of dumbbells, with a log page for every session.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

  • Instant download: US Letter and A4 PDF
  • The program in the app, ready to log
  • 32 ready-to-use session pages with set-by-set log boxes
  • Illustrated exercise guide: sketches of the start and finish positions, setup, cues, the common mistake and a swap for every exercise
  • Illustrated warm-up and cool-down moves
  • How to pick starting weights and when to go heavier, using a simple 1 to 10 effort scale
  • Week plans, a lift tracker and an end-of-block review
  • Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Four sessions a week alternate upper body and lower body: presses, rows, squats, Romanian deadlifts, split squats and carries. Two four-week waves build in small steps, each ending with a lighter week. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

A session page from The 8-Week Dumbbell Workout Plan

Looking for something else? Browse every plan.