Build full-body strength, clean up your movement patterns, and gain confidence with just a pair of dumbbells. Dumbbell Strong: Phase 1 is a 4-week program that focuses on foundational strength through push/pull/hinge/squat patterns. You’ll train 3x per week with thoughtfully designed workouts that balance challenge and recovery. Perfect for home or gym use, this program helps you develop muscle, improve joint control, and lay the groundwork for heavier or more complex training later. No fluff. No guesswork. Just results — one solid rep at a time.