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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.

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 Stepha

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6-Week Push/Pull/Legs

Advanced Metcon

Core Mini

Upper Sculpt

Stability & Functional

Dumbbell Mesocycle

Fitness Trainer

Stephan Cook

Stephan Cook

Six weeks of full-body HIIT - no gym, no guesswork.

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