4 weeks · Intermediate
4-week dumbbell foundations
Two to three dumbbell sessions a week that build the basic lifts, plus one cardio day. For anyone ready to add weights.
This plan teaches the main dumbbell lifts — squat, hinge, press and row — and gives you time to add weight gradually.
Progression
Keep a note of your weights. When you can do all the sets at the top of the rep range with good form, move up to the next weight the following session.
The schedule
Days are a suggestion — shift the whole week to suit you, but keep a rest day between harder sessions. Shaded days are rest or everyday activity.
Week 1
Tue: Rest
Thu: Rest
Sat: Rest
SunSun:
Brisk walk
30 minutes
Week 2
Tue: Rest
Thu: Rest
Sat: Rest
SunSun:
Brisk walk
30 minutes
Week 3
Tue: Rest
Thu: Rest
Sun: Rest
Week 4
Tue: Rest
Thu: Rest
Sat: Rest
Tips for the month
- Write your weights down after each session.
- Rest about a minute between sets — longer if you need it.
- Control the lowering on every rep.
- If you only have one pair of dumbbells, slow the reps down to make them harder.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
- UK Chief Medical Officers' physical activity guidelines (GOV.UK) — checked 3 Oct 2026