Pilar Lehmann

Fitness & Nutrion Coach For Moms 40+

Here’s an our starting point! First 4 weeks will be  dumbbell workout program that balances upper body, lower body, and full-body workouts. You’ll train 5 days a week with progressive overload to ensure strength and muscle growth. The program incorporates increasing reps, sets, or weights each week.
Workout will take anywhere between 30-40 min all depends on how long you rest. 

Program Overview:

    • Day 1: Upper Body (Push Focus)
	•	Day 2: Lower Body
	•	Day 3: Full Body
	•	Day 4: Upper Body (Pull Focus)
	•	Day 5: Lower Body/Full Body Mix
	•	Day 6 & 7: Rest or Active Recovery

WEEK 1-2: Foundation (3 sets of 10-12 reps)

WEEK 3-4: Strength Focus (4 sets of 8-10 reps)
	•	Increase weight slightly, reduce reps.

WEEK 5-6: Hypertrophy & Endurance (4-5 sets of 12-15 reps)
	•	Focus on more reps with moderate weight.

Progressive Overload:
	•	Every Week:
	•	Increase dumbbell weight by 2-5 lbs if possible.

Don’t forget daily 8-10k step walks 💪🏽

Have a promo code?

Enter your email