The Dumbbell Build: 4 Day Split, No Gym
$34$49
A 4-week upper/lower program built for muscle, using nothing but dumbbells and a bench. Two upper days, two lower days, 45 to 60 minutes each. Every muscle gets trained twice a week, and every week is built to beat the one before it.
This is not a PDF. You get a private program site that works on your phone and laptop: every session laid out with its warm-up and the cue for every exercise, a place to log the weight and reps on every set, and a Tracking tab that builds itself from what you log. The big lifts week by week, and a Final Test sheet at the end that proves the four weeks worked.
What is inside:
Day 1 Upper A (push), Day 2 Lower A (squat), Day 3 Upper B (pull), Day 4 Lower B (hinge)
Beginner, intermediate, and advanced versions. Pick your level and the program adjusts
No prescribed weights. Week 1 finds them, Weeks 2 to 4 climb them with double progression
A five-step plan for when you run out of dumbbells, so a light set at home still builds muscle
A floor or furniture swap for every bench movement. No bench, no problem
Week 3 and 4 finishers: 21s, a wall sit, a curl drop set, and a glute burnout
A Final Test in Week 4 using your Week 1 weights, so you can see exactly how much stronger you got
A 27-movement exercise library with the cue and the modification for every lift
Who it is for: anyone training at home, in a hotel gym, or in the corner of a busy one, who wants a full four-week plan and a real way to track it. Never lifted? Run the beginner version. Been lifting for years? Add the fourth set and chase the AMRAPs.
Stacks with The Ab Builder on the same 4-week calendar, no equipment needed.
After purchase you get the link to your program site. Add it to your home screen and it opens like an app. Your logs save on your device.
Questions: builtbybeann@gmail.com