Weekly Plan
A full 7-day week mixing dumbbells, bands and battle rope, with built-in rest.
Monday — Push
Chest, Shoulders, Triceps
›
1
Dumbbell Bench Press
4 sets × 8
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2
Dumbbell Shoulder Press
3 sets × 10
›
3
Standing Dumbbell Triceps Extension
3 sets × 12
›
Tuesday — Pull
Back, Biceps
›
1
Bent Over Two-Dumbbell Row
4 sets × 8
›
2
One-Arm Dumbbell Row
3 sets × 10 each arm
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3
Dumbbell Bicep Curl
3 sets × 12
›
Wednesday — Legs
Quads, Hamstrings, Calves
›
1
Dumbbell Squat
4 sets × 10
›
2
Dumbbell Lunges
3 sets × 12 each leg
›
3
Standing Dumbbell Calf Raise
3 sets × 15
›
Thursday — Bands & Core
Active recovery
›
1
Band Pull Apart
3 sets × 15
›
2
Squats - With Bands
3 sets × 15
›
3
Kneeling Cable Crunch
3 sets × 15
›
Friday — Conditioning
Battle rope cardio
›
1
Alternating Rope Waves
4 sets × 30 sec
›
2
Double Wave Slams
4 sets × 30 sec
›
3
Battle Rope Squat Waves
3 sets × 30 sec
›
Saturday — Full Body
Everything
›
1
Dumbbell Squat
3 sets × 10
›
2
Dumbbell Bench Press
3 sets × 10
›
3
Bent Over Two-Dumbbell Row
3 sets × 10
›
4
Dumbbell Shoulder Press
3 sets × 10
›
Sunday — Rest
Rest day
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Plan