Build the Burn: 4-Week Home Dumbbell Program (PDF + Excel Tracker)

Level · Beginner to Intermediate

For adults who can already manage a 30-minute walk, 5 push-ups and 10 chair squats.

Build the Burn is a 4-week home dumbbell program that combines strength work and conditioning circuits, for beginner to intermediate adults.

Who it's for

You can do 5 push-ups (floor or counter), 10 chair squats and a 30-minute walk, and you can get down to the floor and back up. If a 30-minute walk is difficult right now, start with Build the Base.

How it works

Three workouts a week, never two days in a row. Workouts A and B take about 55 to 90 minutes and Workout C about 40 to 75 minutes, warm-up and cool-down included. A and B start with dumbbell strength done in pairs, then a timed 30/30 finisher. Workout C starts with the Muscle Endurance Circuit and ends with carries. Hold weeks pause for 2 seconds in key positions. Move weeks lower over 3 seconds. Every set stops with 2 to 3 reps in the tank, and every jump has a low-impact option. On days your body says "not today", the plan tells you what to do instead.

What you need

Two pairs of dumbbells (a lighter and a heavier pair), a stable chair, a wall, a counter, a mat or carpet, and a timer.

Included

- 30-page printable PDF, in US Letter and A4 (29 pages in A4)

- Excel tracker with all 4 weeks pre-filled: log weight and reps for every set, record circuit rounds, and compare your starting and final tests

- Starting tests over two days, repeated after week 4

- 14 strength exercises, each with an easier and a harder version

- 21 circuit movements, with a low-impact option for every jump

- Workouts A, B and C, with a paper log page for every week

- Rest intervals on every workout

- A warm-up, a cool-down and common questions

About the coach

Stephen Register began coaching college track and field in 2012. Through Register Fitness, he has written individual programs for clients at every level since 2008. His credentials are NSCA Certified Strength and Conditioning Specialist, USATF Level 2 in Sprints/Hurdles/Relays and USATF Level 2 in Sports Science. He is a U.S. Army veteran.

Health & safety

This program is general fitness education, not medical advice. Talk with your doctor before you start, especially if you have a health condition, an injury or have been inactive. Exercise carries a risk of injury. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical help if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale

Instant download. Nothing ships. The purchase covers personal use within your household, so someone at home may follow the plan with you. Trainers and gyms may neither use it with clients nor resell it. Contact me if a file is damaged or you receive the wrong one, and I'll replace it. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.

-Stephen