Dumbbell Only Program

This is a simple to follow three day routine that uses dumbbells only. Print out this PDF, or follow it electronically. Take advantage of the extra pages to track weight progress to help you ensure you improve, and increase your lifting or reps over time!

This is a Push / Pull style split with a wonderful leg day! You pick your three days of the week to match your schedule or rotate! This PDF provides a standard basic rep range. Contact me to advise on adjustments.

Designed for my at home workout lovers, and for my busy bees that want to build strength, and progress within only three days! We under estimate how scheduled rest days help our progress!

It is expected for you to get your programmed cardio in on your days off, or on the same day. You can message

Ashley directly for a suggestion of cardio and ab supplements that will best fit your goals.