Build strength, improve body composition, and develop athletic conditioning with an 8-week training plan built on real athletic movement and repeatable weekly structure.
Access, complete, and track this program in our training app.
This program is available in three equipment versions:Bodyweight Only, Dumbbells Only, and Basic Gym.
You’re currently viewing the Dumbbells Only option.
What This Program Is
A 7-days-per-week kickstarter and foundation builder, built for fitness beginners to intermediates who want a daily plan that builds general strength and athletic conditioning using dumbbell-based strength work, athletic movement, and core training—supporting goals like getting leaner, maintaining leanness, or weight loss.
Weekly Structure
8 weeks • 7 workouts/week
- Days 1, 3, 5: Light general strength + athletic cardio/conditioning + core
- Day 6: Arms + plyometrics
- Days 2 & 4: Strength + core only
- Day 5: Sprint intervals + core
- Day 7: Core + mobility (active recovery)
Notes: Day 3 includes agility work (best with ~5 yards of space). Day 5 sprint intervals are best outside, but can be done indoors on any cardio machine using the same work/rest layout.
Program Details
Focus: Strength Training, Athletic Conditioning, Body Composition
Duration: ~30–40 mins per workout
Workouts: 7 recurring workouts per week
Level: Fitness Athletic Adult, Intermediate Fitness
App Access: 8-weeks
Equipment Needed
Dumbbells required, plus some space to move. (A workout mat is optional but helpful.)
Dumbbells
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
