This a non-coaching full-body workout plan is designed for beginners and only requires dumbbells and a bench. The exercises are simple and approachable, making them suitable for nearly anyone. You’ll be able to control the intensity by choosing weights that match your fitness level. Each session takes approximately 30 minutes to complete. In weeks 5 through 8, the plan ramps up slightly with increased intensity and a bit of added volume.

This full-body, non-coaching workout plan is designed for intermmidiates with access to just a pair of dumbbells and a bench. The exercises are simple and approachable, making them suitable for nearly anyone. You’ll have the freedom to choose your own weights, allowing you to control the level of challenge. Each session takes about 30 minutes to complete. From weeks 5 to 8, the intensity increases slightly, with a bit more volume added to keep you progressing.

At-Home Bodyweight Program (No Equipment Needed) No gym? No problem! This 8-week non-coaching bodyweight-only program is designed to help you stay strong, mobile, and fit—from the comfort of your home. What’s Included: Two 4-week training phases 3 flexible workouts per week: • 2 bodyweight strength workouts • 1 guided stretching routine No strict calendar—just tap "+ New Workout" and choose whichever session fits your day Stay consistent, build strength, and feel great—no equipment required.