Sophia Rudy
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Dumbbell Only Program 2.0
Train Anywhere. Build Real Strength. 4 Days a Week.
No barbell. No machines. No excuses.
You've built the foundation. Now it's time to build on it. The 2.0 program takes everything you loved about the original and turns up the intensity.
Same 4-day format, same dumbbell-only setup, same 30 to 45 minutes — but with harder progressions designed to meet you where your strength is now.
Your body has adapted. This program was made to keep up with it.
Goal:
Strength
Strength
HIIT, Weight lifting, Functional, Upper Body
4 weeks program
4 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
HIIT, Weight lifting, Functional, Upper Body
4 weeks program
4 days/week
30-45 mins
Level:
All Levels
All Levels
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About the program
This is strength training, simplified.
The 4-Week Dumbbell Only Program 2.0 is a progressive overload training plan split across 4 days a week. This program is designed for women who have built their foundation and are ready to push further — more intensity, more progression, more results. Train anywhere with nothing but dumbbells.
WHAT'S INCLUDED:
Day 1 — Upper Body
Day 2 — Lower Body
Day 3 — Full Body
Day 4 — HIIT + Core
Each week builds on the last — adding reps, increasing weight, and challenging your body in new ways. You already know you can do this. 2.0 is where you find out how strong you're really becoming. This is how real, sustainable strength is built.
WHO THIS IS FOR:
— Women who train at home or the gym
— Anyone who wants a structured dumbbell program
— Beginners building their foundation
— Experienced lifters who want a focused dumbbell split
Frequently asked questions
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need a gym membership to do this program?
* No gym required — this program is designed to be done anywhere
* All you need is a set of dumbbells and enough space to move
* Works at home, in a hotel room, outdoors, or at the gym
* If training at the gym, a fully equipped space allows for heavier weight progression
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About Sophia Rudy
Women's Health Coach | Align Her Wellness Founder
I'm Sophia — and I built Align Her Wellness for women who are done fighting their bodies.
I grew up as a lifelong athlete — competitive soccer and lacrosse player — and spent years chasing fitness the way most of us are taught to: hard, fast, and completely disconnected from how my body actually felt. It wasn't until I began exploring holistic health and understanding how deeply hormones, cycle health, and nervous system regulation impact the way women move, feel, and recover that everything shifted for me.
That shift became the foundation of Align Her Wellness — a coaching space built on health, education, and reconnection to your body. As a NASM Certified Personal Trainer, Precision Nutrition Level 1 Coach, and Certified Pre and Postnatal Specialist, I've had the privilege of coaching 1,000+ women through the app, 1-on-1 training, and group coaching. My work has been recognized by leading wellness brands including Natural Cycles and Oura Ring.
Whether you're building strength for the first time, training through pregnancy, recovering postpartum, or simply trying to understand your body better — you are exactly who this was built for.
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
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
Stream Anywhere
Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.
Reminders
Set workout reminders to stay on track!
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
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