Total Home Gym Challenge: 6 Weeks with Just Dumbbells

6-Week Split Training Calendar
A structured weekly plan that rotates between upper body, lower body, and full-body workouts for balanced strength development and recovery.

• 5 training days/week with built-in rest

• Easy-to-follow schedule you can print or access digitally

• Designed for progressive overload to support lean muscle and tone

Dumbbell-Only Strength Workouts
Train smarter, not longer. Each workout is efficient and targeted, using just dumbbells and bodyweight to challenge and shape your entire body.

• Clear sets, reps, and movement breakdowns

• Adaptable for different weights or fitness levels

• Includes warm-up and cool-down guidance

Weekly Mini Challenges
Stay engaged and push your limits with optional weekly fitness challenges — designed to keep you motivated and dialed in throughout the program.

Form Clinics & Movement Tips
Every week includes technique spotlights on key exercises to help you move safely and effectively.

• Focus on proper form and alignment

• Reduce injury risk and maximize results

• Includes links to demonstration videos

Progressive Overload Coaching
Learn how to gradually increase challenge over the 6 weeks with smart progression — not just heavier weights, but better control, range, and reps.

Check-In System (Email or App Delivery)
Choose your delivery style:

• Get weekly check-in emails for accountability, reminders, and tips

• Or use the optional app-based version with progress tracking and support

Printable Trackers and Weekly Logs
Log your workouts, track reps and weights, and see how your strength improves from week to week.

Delivered as a detailed, mobile-friendly PDF with video support and printable tools — built for real women, real homes, and real transformation.