MINIMAL
One pair of dumbbells and four feet of floor.
$59
one payment, yours for good
6
weeks
3
days a week
45
minutes
Full Body
split
All Levels
level
Home
where
A week looks like this
What it does
to you.
MINIMAL is what I hand people for the weeks they’re not in a gym. Travel, a move, a newborn, a schedule that fell apart. One pair of adjustable dumbbells runs the whole thing.
Three full body sessions a week, 30 to 45 minutes. The volume is low enough to fit and high enough to hold what you built, and most people add a little on top of it. Tempo does the work the load can’t.
Hold your 8-rep dumbbell press and row within 5% across six weeks away from a barbell.
Add 10–15 lb (5–7 kg) to your 10-rep goblet squat under a 4-second descent.
Go from 0 to 6 strict push-ups, or from 6 to 15, depending on where week 1 puts you.
Finish 18 sessions in six weeks with no session over 45 minutes.
Who it is for
and who it is not.
Start here if
You’re between gyms, travelling, or working around a schedule that won’t hold a four-day week.
You own or can borrow one pair of adjustable dumbbells reaching at least 50 lb (22 kg) each.
You’d rather run a short program properly than a long one badly.
Pick something else if
You want to add real size. Six weeks on one pair of dumbbells holds what you have and adds a little. It won’t do what DENSITY does.
Your dumbbells top out at 25 lb (11 kg). By week 3 the squat and hinge need more than that, and tempo only covers so much.
You have full gym access. You’d be paying for a constraint you don’t have.
How the block
runs.
Base · Weeks 1–2
Week 1 — six movements per session at 3×10 @7 · 90s · 3110. You record the heaviest load that stays clean.
Week 2 — reps go to 3×12 @7.5 at the same load. Tempo holds.
Build · Weeks 3–5
Week 3 — anything that hit 12 clean reps takes the next dumbbell up and restarts at 10. Everything else repeats.
Week 4 — the descent lengthens on squat, hinge and press: 3×10 @8 · 90s · 4110.
Week 5 — a fourth set is added to the first three movements of each session, and rest drops to 75s on the last two.
Retest · Week 6
Week 6 — two sessions at half volume, then a retest of the 8-rep press, 8-rep row and 10-rep goblet squat.
One session, written
out.
Week 1 · Full Body A
6 sets · 38 min · @8 RPE target
What you get
18 sessions across 6 weeks, every set written with reps, RPE, rest and tempo.
A floor version of every pressing movement, for when there’s no bench.
Video for all 21 movements, filmed in a room about the size of a hotel room.
A dumbbell load chart for what to do when the next jump is 10 lb (5 kg) and too big.
A 30-minute cut of every session, for days that won’t hold 45.
Before you start
None. One pair of adjustable dumbbells reaching at least 50 lb (22 kg) each, and about four feet of clear floor.
Skip it with an unresolved shoulder, back or knee injury. Get cleared first.
Programs that pair
with it.
Try week one before you
pay.
The first week of every program is free, with the full prescription and the session logger. No card.