Pilar Lehmann

Fitness & Nutrion Coach For Moms 40+

Here’s a 4 week dumbbell workout program that balances upper body, lower body, and full-body workouts. You’ll train 3 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: Full Body
Day 3: Lower Body/Full Body Mix
	
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.

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

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