Muscles and Macros Moms

Personal Trainer & Nutrition Coaches

Get ready to build strength and see real results with the Strong Start: 4-Week Home Strength Plan! This 3-day-a-week program is designed for anyone looking to transform their fitness routine at home, using just a set of dumbbells and a bench (or chair). With about 30 minutes per session, you'll be following a progressive overload approach that helps you gradually increase intensity, build muscle, and gain strength—without the need for a gym.

What to Expect:
This 4-week plan is divided into three key training days each week:

-Upper Body Day: Focuses on building strength in your chest, shoulders, back, and arms.
-Lower Body Day: Targets your glutes, quads, hamstrings, and calves to build solid legs and a strong foundation.
-Full Body Day: A mix of both upper and lower body exercises that work all major muscle groups, giving you a total-body strength boost.
-Bonus ab circuit is included too

Each week, the workouts are designed to challenge you in new ways by progressively decreasing the number of reps and increasing the weight you use. This gradual increase in intensity ensures that you're constantly pushing your limits to build muscle and improve endurance.

How It Works:
Progressive Overload: The key to this program’s success is its focus on progressive overload. Over the course of 4 weeks, you'll focus on increasing the weight of your dumbbells while decreasing the number of reps for each exercise. This method maximizes muscle growth and strength development by continually challenging your body.

Dumbbells & Bench/Chair Only: You don’t need any complicated equipment—just a pair of dumbbells and either a bench or a sturdy chair. This makes it easy to complete the program in your living room, garage, or any space where you have room to move.

30-Minute Workouts: Each session is designed to be efficient and effective. You’ll spend about 30 minutes per workout, making this program perfect for those with busy schedules who still want to see significant strength gains.

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