Programme A: Full-Body Starter (3×/week)
Minimal equipment — a pair of dumbbells and a mat. Each session takes 25–30 minutes. Suitable for beginners.
| Exercise | Sets × Reps | Form Cue |
|---|---|---|
| Goblet squat | 3 × 10 | Chest up, push knees out over toes |
| Push-up (knees or toes) | 3 × 8–10 | Elbows 45° from body, full range |
| Dumbbell Romanian deadlift | 3 × 10 | Soft knees, hinge at hips, flat back |
| Bent-over row | 3 × 10 | Pull elbows back, squeeze shoulder blades |
| Glute bridge | 3 × 12 | Drive through heels, 2 s pause at top |
| Dead bug | 2 × 8/side | Press low back into floor throughout |
Rest 60–75 seconds between sets. Alternate training days with rest days (e.g., Mon/Wed/Fri).
Programme B: Upper/Lower Split (4×/week)
For intermediate trainees with access to dumbbells and a pull-up bar or resistance bands. Sessions take 35–40 minutes.
Upper Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell bench press | 3 × 10 | 75 s |
| Bent-over row | 3 × 10 | 75 s |
| Overhead press | 3 × 8 | 60 s |
| Band pull-apart | 3 × 15 | 45 s |
| Bicep curl | 2 × 12 | 45 s |
| Tricep dip (bench) | 2 × 10 | 45 s |
Lower Day
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet squat | 3 × 12 | 75 s |
| Romanian deadlift | 3 × 10 | 75 s |
| Walking lunges | 3 × 8/leg | 60 s |
| Calf raises | 3 × 15 | 45 s |
| Farmer's carry | 3 × 30 m | 60 s |
Mobility Cool-Down (8 Minutes)
- Cat-cow — 10 reps, slow breathing
- Hip flexor stretch — 30 sec/side, half-kneeling
- Thoracic rotation — 6/side, 3 s hold
- Hamstring stretch — 30 sec/side, foot on low surface
- Child's pose — 45 sec, arms extended
Progression: Increase one variable (weight, reps or sets) every 2–3 weeks. Avoid increasing all at once. If progress stalls, try a deload week at 60% effort before resuming.
Important: These are general training guidelines, not individualised programmes. Consult a qualified exercise professional or healthcare provider before starting, especially if you have injuries or chronic conditions. Results depend on consistency, recovery, nutrition and individual factors.