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4 weeks · 3 days each week

Bands + Dumbbells

Use a small equipment setup for a complete, progressive strength week.

Level
Returning or intermediate
Setup
Bands and dumbbells
Best for
Adults comfortable with basic resistance movements who have intact bands and a pair of manageable dumbbells.
Outside scope
Max-strength testing, advanced bodybuilding specialization, or exercise around an acute injury.
Painterly illustration of controlled resistance-band strength training at home

Your calendar

Progress without guessing.

01

Week 1

  • Mon · Total A
  • Wed · Total B
  • Sat · Total A

Two working sets per movement.

02

Week 2

  • Mon · Total B
  • Thu · Total A
  • Sat · Total B

Add repetitions within the listed range.

03

Week 3

  • Mon · Total A
  • Wed · Total B
  • Fri · Carry + mobility

Use three sets for the first four movements.

04

Week 4

  • Mon · Total B
  • Thu · Total A
  • Sat · Carry + mobility

Increase resistance only where all sets remain controlled.

How to run each session

The table is the work. These are the guardrails.

  1. Warm up for 3–5 minutes.Use easy marching or another comfortable whole-body movement, then rehearse the first exercise with a smaller range.
  2. Keep most work at RPE 4–6/10.Finish strength sets with at least two controlled repetitions still available. Mobility work should feel easier.
  3. Take the listed rest or more.Start the next set when breathing is controlled and you can use the intended technique.
  4. Cool down for 2–5 minutes.Let breathing settle with easy movement. Stretch only in a comfortable range.

The complete sessions

Know every movement before day one.

A

Total A · Squat, press, row

36 min · A traditional full-body session with straightforward loading.

MovementDoseRestAlternative
Goblet squat2–3 × 8–1275 secChair squat
Dumbbell floor press2–3 × 8–1275 secIncline push-up
Band row2–3 × 10–1560 secDumbbell row
Dumbbell RDL2–3 × 8–1275 secUnweighted hinge
Farmer carry3 × 30 sec45 secSuitcase march
B

Total B · Split stance, press, pull

38 min · A second full-body pattern with supported unilateral work.

MovementDoseRestAlternative
Supported split squat2–3 × 6–10/side75 secGoblet squat
One-arm dumbbell press2–3 × 8/side60 secFloor press
Supported dumbbell row2–3 × 10/side60 secBand row
Banded hip hinge2–3 × 10–1260 secDumbbell RDL
Dead bug2 × 8/side30 secStanding knee drive
C

Carry + mobility

20 min · A lighter day for trunk work, balance, and comfortable range.

MovementDoseRestAlternative
Farmer carry4 × 30 sec30 secSuitcase march
Band pull-apart2 × 1230 secBand row
Supported ankle rock8 repsNoneCalf stretch
Open book rotation6/sideNoneStanding rotation

Recovery rules

The plan includes the space between workouts.