Strong at Home: 4-Week Dumbbell Training Plan

Build real strength and muscle tone from home with a structured 4-week dumbbell program designed to deliver visible results with minimal equipment.

The Strong at Home program by Extra Hallam is a 4-week dumbbell-based training plan created to help you sculpt, strengthen, and tone your body efficiently all from the comfort of your home.

This program focuses on progressive overload using simple yet powerful movement patterns. Each week builds upon the last, helping you increase strength, improve muscle definition, and enhance endurance. Whether you have one pair of dumbbells or a full set, this plan adapts to your level and helps you achieve balanced, full-body results.

📘 Course Details

Duration: 4 Weeks
Level: Intermediate
Certification: Extra Hallam Certificate of Completion
Format: Structured weekly dumbbell workouts with progress tracking

🗓️ Curriculum Overview

Week 1: Foundation Strength

💪 Learn core dumbbell movement patterns
⚙️ Focus on form, control, and balance

Week 2: Power Progression

🔥 Increase intensity with heavier loads
🏋️ Alternate upper/lower body splits

Week 3: Total-Body Conditioning

⚡ Combine strength and endurance for muscle tone
⏱️ Introduce supersets and timed circuits

Week 4: Peak Performance

🏆 Push your limits with advanced combinations
📊 Assess progress and establish next goals

💡 What You’ll Learn

✅ How to train effectively at home using dumbbells
💪 Upper/lower body split training for balance
🔥 Techniques to apply progressive overload
📈 How to track and sustain muscle growth

🎯 What’s Included

• 🗓️ 4-week structured workout plan

• 💪 Dumbbell exercise library

• 📊 Weekly progress tracker

• 🎧 Optional warm-up and cooldown routines

💛 Ideal For

• Home fitness enthusiasts seeking structure and results

• Intermediate lifters looking for a progressive challenge

• Busy professionals wanting efficient full-body training

• Anyone with limited equipment aiming for strength and tone