3 Day At Home Workout (with Dumbells / Kettlebells)

12 Week At Home Kettlebell/Dumbbell Strength Programme

Take your home workouts to the next level with this 12-week progressive strength programme using kettlebells or dumbbells. Designed for anyone wanting structured, results-driven training, this plan guides you week by week from beginner to advanced.

Each session includes:

• Clear exercises with sets, reps, and rest times
• RPE targets to guide your effort and ensure progressive overload
• Video links for every exercise so you always know proper technique

This traditional, periodised format allows you to track progress, increase strength, and improve muscular endurance safely and efficiently. Perfect for those who prefer a structured, measurable approach to training while still keeping the flexibility and convenience of home workouts.

By the end of the 12 weeks, you’ll have built strength, improved conditioning, and gained the confidence to continue progressing independently—all with just a kettlebell or dumbbell at home!

This download comes as an excel file.