A 4-Week Dumbbell Workout Plan Built From Your Numbers
This plan runs four weeks on one pair of adjustable dumbbells. Each week changes one thing: reps, tempo, or load.
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Workout programming
These articles cover a four-week dumbbell plan and choosing a push-pull-legs split using logged training, recovery, weight, and body-fat trends.
Push Pull Legs: Choosing the Right Split From Your Data
The right rotation depends on your logged recovery, body-fat trend, and how often you can train. The layouts below match each version to those numbers.
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