Home Dumbbell — Excel Workout Program

Build strength and muscle at home with Home Dumbbell by Iron Table Fit. Designed for home, hotel, or garage-gym training, this program uses dumbbells and a bench rather than a full gym setup.

Choose your track

• Novice: 8 weeks, 3 days per week. Sessions last approximately 40–50 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 4 days per week. Follow an upper/lower/upper/lower split, with sessions lasting approximately 45–60 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

Equipment: A set of dumbbells, ideally adjustable, and a flat/incline bench.

How it works

Main lifts include the goblet squat, dumbbell bench press, dumbbell Romanian deadlift, and dumbbell shoulder press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights for the 12-week plan, with progressively heavier training across three four-week blocks and lighter recovery weeks in weeks 4, 8, and 12.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.