Whether you work out at home with limited equipment, or you’re at a commercial gym and are unsure of how all the different machines work, sometimes it’s best to just keep it simple. This program aims to give you the versatility and effectiveness you need to push yourself to new heights using nothing but dumbbells and an adjustable bench. In the age where working remote gives people more time to get their workout in at home, there’s no better option to guide you than this program right here.
 
What equipment you will need
Dumbbells
An adjustable bench
 
Amount of time you will need for each workout
45-60 minutes
 
Longevity of workout program
There are three 4-week programs. They can be run as a progression, or you can pick one and run it as a 4-week block before moving on. Each program builds off the previous one in terms of exercise variation and intensity, and each week consists of four workouts.
 
Level of difficulty
Beginner. This is the perfect program for anyone and everyone! Exercise selection starts off basic in Program 1 and steadily increases in difficulty in Program 2 and 3. It is what you make it. Even the most experienced weight room goers can benefit from this program.
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, this is a great way to start your off-season, especially if you go to a smaller school that may not have a fully-outfitted Olympic weight room. These could also be used over a break from school (winter/spring break) if you feel the need to move around a couple days that you’re away from campus.
For those who work out consistently to lead a healthy lifestyle, this is a great option if you work from home or even if you are traveling! Just about every hotel fitness center will have dumbbells available, so if you find yourself on the road with the desire to get your heart rate up, this is the perfect program!
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.