Ignas Patkauka
Your fitness journey, simplified.
Build strength and fitness in 3 weekly workouts
This 8-week beginner-friendly program helps you build strength, increase muscle, and master essential movement patterns using just dumbbells and bodyweight. With three full-body sessions each week, you’ll improve technique, develop consistency, and create a solid foundation for any future fitness goal. The plan is simple, effective, and designed to deliver real progress without confusion or wasted time.
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Goal:
Progression
Progression
Bodybuilding, Stretching, Warm Up, Full Body
8 weeks program
3 days/week
45-60 mins
Level:
Beginner
Beginner
Goal:
Progression
Progression
Bodybuilding, Stretching, Warm Up, Full Body
8 weeks program
3 days/week
45-60 mins
Level:
Beginner
Beginner
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About the program
This beginner-friendly 8-week dumbbell program is designed to help you build strength, gain muscle, and improve fitness at home — no gym required. With just 3 full-body workouts per week (under 60 minutes each), you’ll follow a progressive dumbbell workout plan that keeps you challenged as you get stronger.
Each workout includes:
✅ Guided warm-up with built-in timer
✅ Full-body dumbbell + bodyweight strength training
✅ Progressive exercises for steady results
✅ Post-workout stretches for recovery & flexibility
Who is it for?
✅ Beginners starting their first structured dumbbell training plan
✅ Anyone who wants a progressive at-home workout routine
✅ People looking to build muscle and strength with minimal equipment
All you need is a pair of dumbbells and a small space. Simply open the app, log your weights and reps, and watch your performance improve each week.
- Lifetime access
- Track your reps & weights in the app
- Warm-up, workout & stretches in every session
App Features
Video Workouts
Easy-to-follow videos for every workout in the app
Lifetime Access
Once you purchase, you own the program forever!
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Reminders
Set workout reminders to stay on track!
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Video Workouts
Easy-to-follow videos for every workout in the app
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About Ignas Patkauka
Hey there, I'm Ignas!
I’ve spent over a decade training hard and more than seven years coaching others to do the same. My passion for performance led me to earn degrees in Sport Science and Exercise Physiology, and I use that knowledge to create results-driven, science-based training programs. Every workout I design is practical, effective, and built from both research and real-world experience.
Frequently asked questions
What are the goals of this program?
* Improve your overall fitness
* Get stronger
* Build muscle
* Work towards your first pull-up and push-up
* Improve your flexibility
* Build a habit to exercise regularly and consistently
What do I need to start?
* You need a bit of space in your home
* A pair of adjustable dumbbells or a few pairs of dumbbells of different sizes
* A positive attitude and dedication to the program
* Up to 60 minutes of free time, 3 days a week
Who are these workouts for (skill-level)?
* The workouts are designed for beginners
* The program is a blend of basic bodyweight and dumbbell exercises
* This program is perfect for anybody who wants to get into fitness
* This program is perfect for people who want to be generally active to improve their health
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Be active every day - Aim to get 8000+ steps daily. Try to break long sedentary periods with a bit of movement
* Eat a balanced diet - Consume a lot of vegetables and fruit, have protein with every meal, and do not overeat
* Train at high effort
How long are the workouts?
* Each workout is designed to be completed in about 40-60 minutes (depending on your pace and rest times). This makes it easy to fit them into a busy schedule while still getting a challenging, effective session.
How many days per week should I train?
* The program is built for 3 training days per week, but you can adjust based on your schedule. Consistency is the most important factor for progress.
Do I need a gym membership?
* No — this program can be done at home with just a pair of dumbbells. A gym is optional, but not necessary.
Can I repeat the program after finishing it?
* Absolutely! You can run the program multiple times, gradually increasing weight, reps, or intensity to keep progressing.
What if I miss a workout?
* If you miss a day, simply continue where you left off — no need to restart the whole program. Progress comes from consistency over time, not perfection.
Will this program help me lose weight?
* Fat loss happens when you’re in a calorie deficit—burning more calories than you consume. If you maintain a deficit, this program will support weight loss while improving strength and fitness.
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