A six-week introduction to muscle-building training. Learn the movements, build your working sets, then gradually earn heavier weights.
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Hypertrophy means muscle growth. Progress comes from repeated challenging training and recovery over time, not soreness or exhaustion. Results vary; six weeks is a starting block, not a guaranteed transformation.
Train Monday, Wednesday and Friday, leaving at least one day between sessions. Odd weeks: A / B / A. Even weeks: B / A / B. If you only manage two sessions, keep alternating A and B the following week without cramming in missed workouts. Choose this plan or Move & Burn, rather than combining their full schedules.
A pair of dumbbells with loads you can control (adjustable weights or several pairs help), a mat and a fixed counter for row and balance support. No bench required. You need to be able to get down to and up from the floor comfortably.
Weeks 1–2: finish with about 3 good reps left. Weeks 3–6: about 2 reps left. Choose a weight that makes the final reps challenging without changing technique. Never force a failed rep, hold your breath, or test a maximum lift.
For generally healthy adults. Start below your limit and use a comfortable range of motion. If you have a health condition, recent surgery, an injury, pregnancy-related restrictions or uncertainty about safe activity, get guidance from your healthcare professional. Stop for sharp or increasing pain, dizziness, chest discomfort or unusual breathlessness; seek urgent care for severe symptoms. Mild muscle fatigue can be normal; joint pain is not a progression target.
If soreness affects normal movement or you have not recovered by the next session, reduce sets, take an extra recovery day or repeat the prior week. This is general fitness education, not individualized rehabilitation.
Progress only when your technique and recovery are ready. Repeating a week is part of the plan.
| Week | Strength work | Schedule & focus |
|---|---|---|
| 1 · Learn | 1 working set per exercise. Start near the low end of each rep range with 3 good reps left. | A / B / A. Prioritize technique; soreness is not the goal. |
| 2 · Establish | 2 working sets for exercises 1–4; 1 set for exercises 5–7. Keep about 3 reps left. | B / A / B. Repeat week 1 if recovery is difficult. |
| 3 · Build | 3 working sets for exercises 1–4; 2 sets for exercises 5–7. Keep about 2 reps left. | A / B / A. Add sets only if the prior week felt manageable. |
| 4 · Add reps | Keep week 3 sets. Add a rep where you can maintain technique and 2 reps in reserve. | B / A / B. Do not increase weight and sets together. |
| 5 · Earn the load | Keep the same sets. Increase a dumbbell only after reaching the top of the rep range on every set for two appearances of that exercise, with 2 reps left. | A / B / A. Use the smallest available increase; return to the low end of the rep range. |
| 6 · Consolidate | Keep week 5 sets and progress only when ready. If unusually fatigued or persistently sore, use week 2 sets with lighter weights instead. | B / A / B. Compare your controlled reps and loads with week 1. |
Walk or march for 2 minutes, then perform 5 bodyweight squats to a comfortable depth, 5 hip hinges and 5 wall push-ups. Before each of exercises 1–4, do one easy rehearsal set of 5–8 reps with a lighter weight or the easier variation. Warm-up sets do not count as working sets.
Use straight sets: finish an exercise before moving on. Rest 90–120 seconds after sets of exercises 1–4 (up to 3 minutes if needed), and 60–90 seconds for the remaining exercises. Take longer if breathing or technique has not recovered. A one-sided set includes both sides; rest between sides if needed.
Use the weekly roadmap for your number of sets. Reps below are per set. Complete both sides when listed; start with your less comfortable side and match its controlled reps on the other side.
Hold one dumbbell close to your chest. Sit down between your hips to a comfortable depth with heels grounded and knees tracking with toes. Stand while breathing out.
Squat to a stable chair against a wall, or use bodyweight until balanced.
Hold weights in front of thighs, knees soft. Push hips back as dumbbells stay close to your legs. Stop when hamstrings limit motion without rounding your back, then stand tall.
Practice an unloaded hip hinge or shorten the range. There is no need to touch the floor.
Lie on your back with knees bent and dumbbells beside your chest. Keep elbows 30–45 degrees from your sides. Press up, then lower slowly until upper arms gently touch the floor.
Use lighter dumbbells or wall push-ups. Use weights you can safely get into and out of position; do not drop them.
Support one hand on a fixed counter, hinge at the hips and keep your back steady. Pull the other dumbbell toward your hip without twisting, then lower fully under control.
Use a lighter weight and a more upright torso. Keep support stable and shoulders away from ears.
With light weights and soft elbows, raise arms slightly forward of your sides to a comfortable height at or below shoulders. Lower slowly without shrugging or swinging.
Use no weights or a smaller range. Choose much lighter weights than for squats or rows.
Hold a counter with one hand and one dumbbell at your side if balanced. Rise onto the balls of both feet, pause, then lower slowly on level ground.
Use bodyweight and both hands for support.
Lie on your back with hips and knees bent. Keep your trunk still and breathe as you slowly lower one heel toward the floor. Return and alternate. Stop before your back arches.
Start with feet on the floor and use alternating heel slides instead.
With a staggered stance, hold a fixed counter in one hand and a dumbbell in the other. Bend both knees, lower vertically to a comfortable depth, and press through the front foot to stand.
Use bodyweight or repeat goblet squats to a chair for 8–12 total reps.
Lie on your back, knees bent. Secure one dumbbell across your hip crease with both hands and a towel for comfort. Lift hips by pressing through your feet; stop before arching your back.
Use bodyweight. If securing the dumbbell is awkward, keep the exercise unloaded and pause at the top.
Lie with knees bent, palms facing each other and elbows near your sides. Press dumbbells above your chest, then lower under control until upper arms gently touch the floor.
Use lighter weights or wall push-ups. Keep wrists aligned over forearms.
Support one hand on a fixed counter and hinge. Row toward your lower ribs with the elbow slightly out from your side. Keep torso still, then lower slowly.
Use the elbow-close row from Session A if more comfortable. Reduce weight before sacrificing control.
Start with light dumbbells near shoulder height, palms facing in. Press through a comfortable range without leaning back or flaring ribs, then lower slowly. Exhale on the press.
If overhead motion is uncomfortable, substitute light lateral raises for 10–15 reps; do not push through shoulder pain.
Use a fixed counter for balance and hold one dumbbell only if steady. Rise smoothly onto both forefeet and lower under control. Keep ankles aligned.
Use bodyweight, or do seated heel raises without weights.
Lie on your side, knees bent, elbow under shoulder. Lift hips to align shoulder, hip and knee. Keep breathing; lower before the position starts to sag.
Use 5-second holds or a standing side plank with your forearm against a wall.
Walk slowly for 2–3 minutes. Record your weight and reps, then recover. Keep other-day walks comfortable enough that they do not interfere with your next strength session.
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Continue the same plan if you are adding controlled reps or weight. If your dumbbells become too light, add reps within the range or obtain an appropriate heavier pair rather than rushing or doing unstable variations. This is an introductory muscle-building block; training volume can be individualized later. Allow enough food, protein and sleep to recover.
Keep a simple log: date, session, exercise, dumbbell weight per hand, reps for each set and estimated reps left. Example: Floor press · 10 lb per hand · 10 / 10 / 9 reps · 2 reps left. For holds, build to the top time with steady breathing before choosing a harder variation.
If adding Strong Foundations, start with a few comfortable drills rather than adding its entire schedule at once.
These programs stay free. Individual coaching adds exercise selection, feedback and adjustments for your goals.
Explore online coaching ↗20 kitchen-tested recipes, weekly rotations and shopping lists in CK’s $19 High Protein Meal Prep PDF.
View the meal-prep guide ↗An original Train With CK routine informed by general adult activity and resistance-training guidance. These organizations have not reviewed or endorsed this particular program. Version 1.0 · October 30, 2026. Free for personal use; share the link rather than reselling the plan.