Home workout plan — stronger without a gym
An effective programme that needs only dumbbells, a bench and your own bodyweight. Or even less. 12 weeks of progress without a membership.
✓ Instant in your inbox · ✓ One-off €19.95 · ✓ Secure payment via Stripe
✓ Works with dumbbells + bench, or bodyweight-only
✓ No gym membership needed
✓ Compound exercises adapted for home
✓ Progressive overload via rep progression and tempo
✓ Short 30-60 minute sessions
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2 minutes. No account required.
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Who is this for?
For anyone training at home — no time, no budget, or no interest in the gym, but still wants serious results.
Do you recognise yourself?
- • No gym nearby, or no interest in joining
- • YouTube bodyweight routines aren't progressive
- • Unsure how to get stronger without a barbell
- • Unstructured routines produce little
What you get
- ✓ Compound exercises adapted for dumbbells / bodyweight
- ✓ Progressive overload via reps, tempo, and unilateral work
- ✓ Plan runs on €60 of dumbbells (or even €0)
- ✓ Short sessions (30-60 min) fit into a busy week
What does this usually cost?
Personal trainer
€150/hour
Online competitor
from €49
Gymsearch
€19.95
One-off — no subscription. Secure payment via Stripe (iDEAL · card · Bancontact).
Start the free quiz →Frequently asked questions
What dumbbells do I need?
Adjustable dumbbells up to 20kg are ideal. Fixed dumbbells also work — buy 2-3 pairs (light/medium/heavy).
Can I go bodyweight-only?
Yes. Tell the quiz you have no equipment. The plan uses push-ups, pull-ups (doorframe bar or park), squats, lunges, pistol-squat progressions.
How do I get stronger without heavier weights?
Time-under-tension (slower tempo), unilateral variants (Bulgarian split squat instead of squat), pause reps, and higher reps are all forms of progressive overload.
Do I need a bench?
Helps for bench press and rows. Optional — floor push-ups + dumbbell rows work fine too.
Ready for your training plan?
2-minute quiz. 30 seconds later in your inbox. One-off €19.95.
Start the free quiz →This plan is a general guide and not medical advice. Consult a doctor if in doubt.