3 sessions per week · dumbbells · 1–2 working sets per movement · an effort you can control.
How this week fits together
Three sessions let you revisit the main movement patterns regularly. Keep the rest day between sessions; avoid treating every workout as a test. The numbers below are examples for a healthy adult starting or returning to general strength training.
Begin with light practice sets. Choose loads that leave about 2–3 good repetitions in reserve and rest long enough to repeat the movement with control. The digital planner starts at two working sets; reduce that if needed.
Monday · Full body A
| Movement | Sets | Target |
|---|---|---|
| Goblet squat ↗ | 1–2 | 8–12 |
| Dumbbell floor press ↗ | 1–2 | 8–12 |
| Supported dumbbell row ↗ | 1–2 | 8–12 / side |
| Dumbbell Romanian deadlift ↗ | 1–2 | 8–12 |
| Dead bug ↗ | 1–2 | 6–10 / side |
Wednesday · Full body B
| Movement | Sets | Target |
|---|---|---|
| Supported split squat ↗ | 1–2 | 6–10 / side |
| Dumbbell overhead press ↗ | 1–2 | 8–12 |
| Supported dumbbell row ↗ | 1–2 | 8–12 / side |
| Supported calf raise ↗ | 1–2 | 10–15 |
| Suitcase carry ↗ | 1–2 | 20–30 sec / side |
Friday · Full body C
| Movement | Sets | Target |
|---|---|---|
| Dumbbell Romanian deadlift ↗ | 1–2 | 8–12 |
| Dumbbell floor press ↗ | 1–2 | 8–12 |
| Supported dumbbell row ↗ | 1–2 | 8–12 / side |
| Goblet squat ↗ | 1–2 | 8–12 |
| Dead bug ↗ | 1–2 | 6–10 / side |
Progress without rushing
Repeat the movements long enough to learn them. If the full rep range feels controlled across every working set, try the smallest available increase in load at a later session. Return to the lower end of the rep range and build again. You do not need to increase every week.
If a week is disrupted, return to a manageable session instead of doubling the next workout. The four-week planner is a recording framework, not a promise of a particular transformation.
Adjust for your equipment
The planner also offers bodyweight and gym versions. Select your equipment there to replace exercises consistently. Bodyweight-only plans have limited pulling resistance; adding a safe pulling setup can improve the range of movements available.