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Home Strength Program
12 weeks of progressive strength, minimal equipment.
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What's inside
A structured home strength programme as a print-ready PDF: 12 weeks of sessions with sets, reps, tempo and progression, using minimal equipment, plus form notes and a training log. Informational only — not medical advice.
0112-week plan
Three phases with sessions laid out day by day, including deload weeks.
02Exercise library
Every movement described with setup, execution, common mistakes and an easier/harder variation.
03Equipment tiers
Bodyweight-only, resistance-band and dumbbell versions of the same programme.
04Progression rules
Exactly when to add reps, load or difficulty, based on how the last session went.
05Warm-up and mobility
A five-minute warm-up per session type and a mobility routine for rest days.
06Training log pages
Printable logs for weight, reps and RPE, with a 12-week progress summary sheet.
About this product
A twelve-week progressive strength block requiring only a set of dumbbells, with video demos and a deload built in. General fitness information, not medical advice.
- 12-week block
- Video demos
- Progress tracker
Questions
Equipment needed?
Adjustable dumbbells and a mat are enough.
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