6-Week Dumbbell Programs
6-Week Push/Pull/Legs
A dumbbell-only Push/Pull/Legs split for strength and muscle, not conditioning — six weeks, three days a week, load and reps that progress every session. No barbell, no gym membership, just a pair of dumbbells and a bench. Built for anyone ready to shift from HIIT Intro's conditioning focus to real hypertrophy work.
WHAT'S INCLUDED
6-Week Push/Pull/Legs
Direct Messaging
6-Week Dumbbell HIIT Intro
Six weeks of full-body HIIT with just a pair of dumbbells and a bench — no gym, no guesswork. Conditioning and muscle built together, with intensity that climbs every week. The entry point into Stephan's dumbbell programming, and the on-ramp to Advanced Metcon.
WHAT'S INCLUDED
6-Week Dumbbell HIIT Intro
Direct Messaging
Advanced Metcon
The direct sequel to HIIT Intro — same dumbbells, a completely different demand. Same three-day arc every week (EMOM, AMRAP, a fixed-rep Chipper), but the format escalates instead of the moves: six weeks build from a lighter tier to a Week 6 for-time finale that becomes your benchmark to beat. Built for graduates of HIIT Intro who are ready for the advanced tier.
WHAT'S INCLUDED
Advanced Metcon
Direct Messaging
2-Week Dumbbell Labs
Upper Sculpt
Two weeks, three days a week, upper body only. Upper Sculpt strips out leg work entirely and focuses every session on push, pull, and full-upper strength - straight sets and reps, hypertrophy rep ranges, drawn from the same isolation work that anchors Push/Pull/Legs. Week 2 raises the rep ceiling and swaps in kneeling and single-side variants to add a stability challenge on top of the load.
WHAT'S INCLUDED
Upper Sculpt
Direct Messaging
Core Mini
Two weeks, three days a week, one focus: your core. Core Mini strips away everything but timed circuits, EMOMs, and AMRAP finishers that hit your abs, obliques, and trunk from every angle. No long warm-ups, no wasted sets - just fast, dense sessions you can fit in on a busy week. Week 2 pushes the pace and volume higher than Week 1, so you finish stronger than you started.
WHAT'S INCLUDED
Core Mini
Direct Messaging
Stability & Functional
Two weeks, three days a week, built around movement patterns instead of muscle groups. Stability & Functional emphasizes unilateral loading and anti-rotation control - lower-body stability, upper-body stability, and full-body integration days, each built from single-side and single-leg variations. Week 2 raises the rep ceiling and swaps in single-leg and single-arm progressions to push the stability demand further.
WHAT'S INCLUDED
Stability & Functional
Direct Messaging
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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
Do I need any equipment?
Just a pair of dumbbells (and a chair for a few seated moves). Every program is built to work at home or in a gym — no machines or cables required.
Is this good for beginners?
Yes. The Foundation phase starts at moderate volume to teach the movement pool before loading increases in the Build and Peak phases.
How long is each program?
Each program runs 6 weeks — three 2-week phases (Foundation, Build, Peak) with a real video demo for every exercise.
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