Get stronger at home with two pairs of dumbbells
A real 4-week dumbbell plan that tells you exactly what to do each day. 12 illustrated moves, two levels, a day-by-day calendar and simple trackers. All you need is 20 to 30 minutes a day.
Instant download · US Letter + A4 · coaching emails included
What you get
A 26-page printable plan with every day laid out for you.
From Goblet Squat and Romanian Deadlift to Floor Press and Farmer’s March, each with 3 simple steps, a coach cue and an easier and a harder option.
Strength A (lower body), Strength B (upper body) and Strength C (full-body circuit), plus a 10-minute core routine. Level 1 if you are new or coming back, Level 2 if you already lift a little.
A 28-day calendar and four weekly plans that add a set, a rep or a heavier pair each week, with a full rest day every week.
Check-ins on Days 1, 14 and 28, a weight log, “when to go heavier” rules, 15-minute express workouts, protein basics, a moves poster, a Weeks 5–8 plan and a certificate.
A look inside: two of the illustrated move cards and the Week 1 plan.
How the 28 days work
Three strength days, two short core days, one walk-and-stretch day and one full rest day each week.
Learn every move with weights that feel easy and about 3 good reps left in the tank. Do your starting check-in on Day 1.
Add a set or 2 more reps in Week 2. In Week 3, go up to a heavier pair on the big moves. Halfway check-in on Day 14.
Keep the heavier weights and add reps. On Day 28, repeat your check-in and compare it with Day 1.
Made for you if…
- You want to feel stronger for stairs, groceries, kids and posture
- You have a couple of dumbbells and are not sure what to do with them
- You are new to weights, or coming back after a break
- You would rather train at home than at a gym
- You have 20 to 30 minutes a day and want a plan you can keep
Coaching emails come with it
After you order, you get one short email from me for each of your 28 days: that day’s workout, one form tip and a small win to aim for, plus check-in reminders on Days 14 and 28.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. Most women I train tell me the same thing: they want to feel strong, not just smaller. I build simple, no-gimmick plans for real people with real schedules.
28-Day Home Strength Challenge
$9.99- 26-page printable plan
- 12 illustrated dumbbell moves, 2 levels
- US Letter and A4 versions
- 28 days of coaching emails
Get the challenge →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
What dumbbells do I need?
Two pairs: a light pair for shoulders and arms and a medium pair for legs, back and carries. Page 4 has a table to help you pick, for example 3 to 5 lb and 8 to 10 lb if you are new to weights. Adjustable dumbbells work too.
I don’t have dumbbells yet. Can I still start?
Yes. The guide shows you how to start with water bottles, milk jugs or a loaded backpack for the first week while you pick up a pair.
How long does each workout take?
About 20 to 30 minutes. Core days take about 10 minutes, and there are 15-minute express workouts for busy days.
Will this help me lose weight?
It is a strength plan, not a diet. Lifting helps you keep and build muscle, which matters when you are trying to lose fat. For weight loss, pair it with protein at every meal (page 21 helps) and daily walks.
Is this a physical product?
No. It is a digital download. You can print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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