STARTING YOUR PROGRAM!
1
WEEK 1: GET STARTED!
1.
Start Week 1 of your program with 5 pound dumbells for all
lifts. Note: This program is designed for 5 pound, 12.5 pound
or 20 pound dumbbells.
2.
Each of your exercises - aka “combos” - will be composed of 2
lifts: Lift A & Lift B. You will do these lifts (A & B) back to back,
repeating Lift A until you cannot do any more repetitions of it
with good form. Make a mental note of how many times you
were able to do Lift A this week.
3.
Once you’ve done as many of Lift A as you can, go right into Lift
B, without stopping to rest. Like lift A, do lift B until you cannot
do any more repetitions of it with good form. Jot down how
many times you were able to do Lift A and Lift B this week.
WATCH YOUR GUIDE,
MELODY, STEP YOU
THROUGH YOUR PROGRAM!
4. Then, rest 30 seconds before starting the next combo.
5.
Repeat steps 1-4 above for each of your combos on each
of your workout days. Make sure to follow rest instructions
between workout days, which will appear at the top and
bottom of each day’s exercise sheet.
2
WEEK 2: PERSONALIZE
YOUR DUMBBELL WEIGHT!
1.
Before you start Week 2, review how many times you
did each lift in Week 1.
2.
If you were able to do more than 30 repetitions of any
lift last week, increase your dumbbell weight to 12.5
pound dumbbells
3.
If you were not able to do at least 5 repetitions in Week
1, do that same movement without any weights in Week
2. Then, try again with the 5lb weights in Week 3 (and
increase or decrease weight from there).
4. Repeat steps 1-3 above each week of your program,
and increase or decrease the dumbbell weight you
use for each lift based on last week’s results. Use the
guide below as a refresher when assessing last week’s
progress!
IF YOU CAN DO THE
MOVEMENT OVER 30 TIMES
INCREASE
DUMBBELL WEIGHT
5.
IF YOU CAN DO THE
MOVEMENT LESS THAN 5 TIMES
DECREASE
DUMBBELL WEIGHT
Remember: Doing each lift with good form is ALWAYS
more important than the number of times you can do it!
3
WEEK TO WEEK:
INCREASE COMBO ROUNDS!
Progressing through your program week to week is easy:
1.
Do each combo only once on each training day of
Week 1
2.
Do each combo 2x on each training day of Week 2
3.
Do each combo 3x on each training day of Week 3
4. Do each combo 4x on each training day of Week 4
5.
Do each combo 5x on each training day of Week 5
6. Do each combo only once - that’s right! - on each
training day of Week 6! This is your hard-earned
recovery week: GREAT JOB on finishing one cycle of
your program!
7.
To keep training, you can repeat this program by going
back to Week 1! Just continue to increase your weights
when you can do any lift > 30x with the weights you’re
using! If you can do a number of lifts > 30x with 20lb
dumbbells, congratulations - you’re strong enough to
graduate from your at-home training program and hit
the gym! Check out our Female Physique Training
Templates to guide you from here on out!
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