- Level
- Intermediate
- Length
- 8 weeks
- Sessions
- 4 per week
- Session time
- 35-45 min
- Equipment
- Dumbbells (adjustable or a few pairs), bench or sturdy step
A pair of dumbbells and a bench can take you a long way. This eight-week plan uses an upper/lower split, four days a week, so each muscle group gets trained twice weekly with plenty of recovery between sessions. Progress comes from a simple method called double progression: you add reps until you hit the top of a range, then add weight and start again. Week 5 is lighter to let you recover, and the last three weeks push a little harder.
Who it's for
- Lifters who've finished a beginner bodyweight plan, such as our beginner home strength program
- People with some gym experience setting up a home routine
- Runners and cyclists who want a structured strength block (use the 3-day option below)
You should be comfortable with squats, hinges, push-ups and rows before you start. If you have a back, shoulder or knee problem, or high blood pressure, get personalised advice first.
Equipment
Adjustable dumbbells are ideal because each exercise needs a different weight; three or four fixed pairs (for example light, medium and heavy) also work. A flat or adjustable bench helps for presses and rows; a sturdy step or ottoman you have checked for stability can stand in. See adjustable dumbbells explained and choosing an adjustable bench.
The four sessions
Lower A: goblet squat 3 x 8-12; dumbbell Romanian deadlift 3 x 8-12; reverse lunge 3 x 8-10 each leg; calf raise 3 x 12-15; dead bug 3 x 8 each side
Upper A: flat dumbbell press 3 x 8-12; one-arm row 3 x 8-12 each side; seated overhead press 3 x 8-12; rear-delt fly 2 x 12-15; hammer curl 2 x 10-12
Lower B: Bulgarian split squat 3 x 8-10 each leg; dumbbell hip thrust 3 x 10-12; single-leg Romanian deadlift 3 x 8 each leg; side plank 3 x 30 sec each side; farmer's carry 3 x 30-40 steps
Upper B: incline dumbbell press 3 x 8-12; chest-supported row on an incline bench 3 x 10-12; push-up 3 x as many as you can with 2 in reserve; lateral raise 2 x 12-15; overhead triceps extension 2 x 10-12
Weekly schedule
| Week | Mon | Tue | Thu | Fri | Effort (reps left in reserve) |
|---|---|---|---|---|---|
| 1 | Lower A | Upper A | Lower B | Upper B | 3 in reserve |
| 2 | Lower A | Upper A | Lower B | Upper B | 2-3 |
| 3 | Lower A | Upper A | Lower B | Upper B | 2 |
| 4 | Lower A | Upper A | Lower B | Upper B | 1-2 |
| 5 (lighter) | Lower A | Upper A | Lower B | Upper B | 2 sets per exercise, 3-4 in reserve |
| 6 | Lower A | Upper A | Lower B | Upper B | 2 |
| 7 | Lower A | Upper A | Lower B | Upper B | 1-2 |
| 8 | Lower A | Upper A | Lower B | Upper B | 1, add a 4th set to the first exercise |
Rest 90-120 seconds between sets of the first two exercises, 60-90 seconds for the rest.
Double progression, step by step
- Pick a weight you can lift for the bottom of the rep range with about 3 reps left in reserve.
- Each session, try to add a rep to one or more sets while keeping good form.
- When you hit the top of the range on all sets, increase the weight by the smallest jump available (often 2.5-5 lb per dumbbell) next time.
- Your reps drop back to the bottom of the range. Repeat.
For lifts where the jump between fixed dumbbells is too big, add a set, slow the lowering phase to 3 seconds, or add a 2-second pause before increasing weight. Our guide to progressive overload without a full rack has more options.
Warm-up
Before each session: 3 minutes of easy cardio (marching, jumping jacks without jumping, or cycling), then 10 bodyweight squats, 10 hip hinges, 10 band pull-aparts or arm circles and 5 push-ups. Do one or two lighter sets of the first exercise before your working sets. See warming up before home strength.
Cool-down
Walk around for 2 minutes, then stretch the muscles you trained: hip flexors and glutes after lower days, chest and lats after upper days. Thirty seconds each is plenty.
Progression rules
- Form first. Stop a set if technique breaks down, even if you haven't reached the target reps.
- Log every session with weights and reps; see journaling workouts without an app.
- Stalled for two weeks on a lift? Drop the weight 10%, build back up, or swap to a close variation.
- Lighter week 5 is planned, not optional; our guide to building a deload week at home explains why.
How to scale it
Easier or less time: run it three days a week as full-body sessions (Lower A + Upper A, then Lower B + Upper B, alternating) with 2 sets per exercise. Replace Bulgarian split squats with reverse lunges and push-ups with incline push-ups.
Harder: add a fourth set to the first two exercises of each day, use a 3-second lowering phase throughout, or finish lower days with a 5-minute carry-and-squat circuit. The kettlebell strength and conditioning program is a good next step.
Common mistakes
- Ego lifting. Adding weight before you've earned it with good reps leads to sloppy form and stalled progress.
- Skipping rest periods. Short rests turn strength sets into cardio. Use a timer, especially on the first two exercises.
- Neglecting unilateral work. Split squats and single-leg Romanian deadlifts can feel humbling, but they build balance between sides.
- Training to failure every set. Leaving reps in reserve lets you train four days a week and keep progressing.
A sample session
Here is week 3 Lower A in practice. Warm up for five minutes, then do two light sets of goblet squats. Working sets: 3 sets of goblet squats at a weight that leaves 2 reps in reserve at 8-12 reps, resting 2 minutes. Then 3 sets of Romanian deadlifts, again 2 minutes of rest. Reverse lunges, calf raises and dead bugs follow with 60-90 seconds between sets. Write down every weight and rep count; next Monday, your goal is one more rep on at least one set. The whole session takes about 40 minutes, including the warm-up and a short stretch at the end.
FAQ
What dumbbell weights do I need?
It varies hugely by person and exercise. Lower-body moves and rows usually need more weight than shoulder raises. That's why adjustable dumbbells, or a light, medium and heavy pair, are the most practical home option.
Can I do this without a bench?
Yes. Use floor presses instead of flat presses, a sturdy step for split squats, and a bent-over row instead of a chest-supported row.
How long until I should change programs?
After eight weeks, you can repeat the plan with heavier weights, or switch exercises (for example front squats for goblet squats) and run it again.
Can I combine this with running?
Yes, but use the three-day version, or see our hybrid run and strength program for a plan that balances both.
Is it OK to train on consecutive days?
Yes, because upper and lower days use different muscles. Avoid training lower body on back-to-back days.
Apps and gear that fit this program
You can follow this plan with nothing but a timer. If you would rather have guided audio, classes, a coach or equipment, these work well with it. We list facts from each brand, not ratings, and we haven’t hands-on tested them.
Bells of Steel dumbbells
DumbbellsHome-gym brand selling fixed and adjustable dumbbells; see the brand's page for current sets and prices.
BODi
Program library appStreaming library of multi-week, trainer-led programs (the brand lists 225+ programs), including beginner strength, yoga and core series.
Brand details checked Oct 17, 2026 on official pages. Prices and features change; confirm on the brand’s site.
Guides to read alongside
About this program
Still Stride programs are general training templates written by our team from widely used coaching principles (gradual progression, easy-hard balance, planned rest). They aren’t personalised and they make no promise of a particular result. Adjust them to how you feel, and ask a qualified coach, physical therapist or doctor if you have questions about your own health. How we work.