Tri-Set Workout

Three Moves. No Rest. One Serious Burn.

A dumbbell tri-set program in two months. Month 1 — The Base: three tri-sets (legs/push/engine, hinge/pull/core, shoulders/lats/core), 3 rounds each with 60-second rests. Month 2 — The Progression: the same moves regrouped, heavier, 4 rounds, 45-second rests, plus a Dead Bug finisher every session. Three sessions a week, 30–35 minutes in Month 1 and 40–48 in Month 2. Dumbbells only — warm-up and cool-down included, with detailed written coaching cues and target muscles for every exercise. Instant PDF download — yours to keep.

Disclaimer: This program is general fitness education, not medical advice, and does not replace professional guidance. Check with your doctor or another qualified health professional before starting — especially if you have a heart condition, an injury, a medical condition, or you are pregnant. Train at your own pace, use good form, and stop right away if you feel pain, dizziness, or anything that doesn't feel right. By purchasing and using this program, you accept that you are exercising voluntarily and at your own risk, and that The Fitness Timeline is not legally liable or responsible for any injury that may occur while training with a program purchased from The Fitness Timeline.