Loading
Onyx Online · Strength
Eight weeks, four days a week, a pair of dumbbells and a bench. Build strength and muscle at home.
Who this is for This is for you if you train at home with dumbbells and a bench and want to get stronger and build muscle without a barbell. You should be comfortable with a goblet squat, a push-up and a lunge. If you are brand new, run Bodyweight Foundation first. If you have a barbell and rack, Foundation Strength will take you further. What you need - A pair of dumbbells. Adjustable ones are ideal; if you have fixed pairs, you need at least a light pair and a heavy pair. - A flat bench. An adjustable bench is better for incline work but not required. - Optional: a pull-up bar. Without one the app swaps pull-ups for rows. What a week looks like Two lower days and two upper days. Monday and Thursday are lower, Tuesday and Friday are upper, or any pattern with a day off in the middle. Each session opens with one main lift for heavier sets, then three or four assistance lifts for more reps, then a short core section. Sessions run 45 to 55 minutes. How it progresses Weeks 1 to 3 add a rep each week inside the range. Week 4 drops a set on everything so you recover. Weeks 5 to 7 add a set and push the weights up. Week 8 is a lighter week to finish; log your best sets from week 7 as the numbers to beat next time. When you reach the top of a rep range on every set with two reps to spare, go up in weight next session. Dumbbells jump in big steps, so when the next pair is too heavy, add a rep or slow the lowering phase instead. If you miss a day Missed a day? Do it next and shift the week. Missed a whole week? Repeat it. Never two sessions in a day. How hard Main lifts finish with two reps in reserve. Assistance lifts finish with one or two. The last set of each assistance lift can go to one rep in reserve. Nothing to failure.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Subscribe or buy this program to train it in the app.
Onyx Online — All Programs
$24.99/month
Cancel anytime · keep access until the end of your billing period
Secure checkout via Stripe. No card stored by Onyx.