Dionna Hickox

Your Fitness Bestie

StrongHER is a 4-week, dumbbell strength training program designed to help you build muscle, increase strength, and stay consistent from the comfort of your home.

The program follows a 4-day split with an optional 5th full-body workout each week:

  •2 lower body days (glutes + legs)
  •2 upper body days (push + pull)
  •1 optional full-body day

You’ll repeat the same workouts each week, with gradual increases in reps and intensity. The goal is to lift more in Week 4 than you did in Week 1 to support strength and muscle gains.

This program is ideal if you:

•Are comfortable with basic strength exercises
•Want a structured plan to follow
•Are ready to lift heavier and see results
•Prefer simple, effective workouts you can do at home

Required Equipment:

•Dumbbells
•Resistance loops https://amzn.to/4lac5PU

Optional Equipment:

•Bench 
•Yoga mat

Additional Recommendation:

•Aim for 7,000–10,000 steps per day
•Consume a minimum of 100 grams of protein daily
•Drink ½ body weight of water in ounces daily

Questions? Email me: hi@dionnahickox.com

Be sure to join our EveryBODY Fit Club community on Facebook: https://www.facebook.com/groups/everybodyfitclub

Have a promo code?

Enter your email