Dumbbell ONLY Ascent

Perfect for home, travel, or gym settings.

Dumbbell Only Ascent is your ultimate 6-week, no-fuss strength training program designed for flexibility, convenience, and maximum results. Using just a pair of dumbbells, you’ll build muscle and gain functional strength—all while embracing the freedom to mix and match workouts to suit your schedule.

Bodyweight, Weight lifting, Functional

Level:
All Levels

Bodyweight, Weight lifting, Functional

Level:
All Levels

Workouts

Week 1: Legs (Quads/Calves)

5.0

Abs & Core, Lower Body, Strength, All Levels, Legs, Home, Functional

Week 1: Upper (Back/Shoulder/Biceps)

5.0

Abs & Core, Upper Body, Home, Back, Strength, Functional, Arms, All Levels

Week 1: Upper (Chest, Delts, Triceps)

5.0

Functional, Home, Upper Body, Abs & Core, All Levels, Arms, Strength, Chest

Week 1: Legs (Glutes/Hamstrings)

5.0

All Levels, Legs, Strength, Functional, Lower Body, Glutes, Home, Abs & Core, Glutes

About Kaiti Jones

Summit Performance Coach

A former athletic trainer turned strength and conditioning coach, I have a unique perspective on physical preparation for sport and life. Whether striving for peak performance or health and wellbeing, the journey starts with one step at a time. Let's climb the mountain together!

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Favorites

Save your favorite workouts with one tap

Streaks

Make sure you stay on track with your goals

Community

Connect with supportive, real people

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Reminders

Set workout reminders to stay on track!

Frequently asked questions

What is the program structure?

You’ll train 4 days per week, focusing on upper/lower splits combined with a push/pull format to target every muscle group. Each workout is designed to hit your muscles from all angles, promoting balanced development and strength gains. Day 1: Lower Body Push (Quads, Calves, Core) Day 2: Upper Body Pull (Back, Biceps, Delts, Core) Day 3: Upper Body Push (Chest, Shoulders, Triceps, Core) Day 4: Lower Body Pull (Hamstrings, Glutes, Core)

What are the key features of this program?

Full-Body Focus: Every workout builds functional strength, helping you move better and feel stronger in everyday life. Mix & Match Flexibility: Can’t commit to a strict schedule? No problem. Swap days or repeat sessions based on your needs. Progressive Overload: Each week, you’ll increase reps, sets, or load to push your limits and ensure continuous gains. Minimal Equipment: All you need is a set of dumbbells—no gym membership required. Mobility & Core Work: Core activation and mobility drills are included to enhance movement and recovery.

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