Home/Dumbbell Training Plan
Bodyweight Calisthenics Program
A structured 4-day Home/Dumbbell program designed for steady strength and muscle gains.
Target Goal
Home/Dumbbell
Days Per Week
4 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Bodyweight Calisthenics Program — Upper Body Strength | Bench Press, Barbell Row, Overhead Press | 3–4 sets x 6–8 reps |
| Day 2 | Bodyweight Calisthenics Program — Lower Body Strength | Back Squat, Romanian Deadlift, Calf Raises | 3–4 sets x 6–8 reps |
| Day 3 | Bodyweight Calisthenics Program — Upper Body Hypertrophy | Incline DB Press, Lat Pulldown, Lateral Raises, Arms | 3–4 sets x 10–12 reps |
| Day 4 | Bodyweight Calisthenics Program — Lower Body Hypertrophy | Leg Press, Bulgarian Split Squat, Hamstring Curls | 3–4 sets x 10–15 reps |
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