Intermediate Strength — 6-Week Dumbbell & Band Program

Take your strength training to the next level — with simple, powerful tools.

Ready to move beyond the basics? The Intermediate Strength Program is a 6-week, 3-day-per-week plan designed to help you build lean muscle, improve strength, and master more challenging exercises — using just dumbbells and resistance bands (superbands & minibands). Perfect for training at home or in the gym without needing expensive equipment.

🏋️♀️ Program Structure:

You’ll train three focused strength sessions each week:
✅ Lower Body Day — build strong, powerful legs & glutes
✅ Upper Body Day — sculpt arms, shoulders & back while improving strength
✅ Total Body Day — full-body power and functional strength

Each workout is smartly structured with:
🔹 Mobility prep to unlock tight muscles & prevent injury
🔹 Activation work to fire up the right muscles
🔹 Main lifts to build strength & power
🔹 Accessory work to refine, tone & balance your physique

🔥 Progressive Phases:

Phase 1 (Weeks 1–3): Build a solid base with moderate weights while perfecting your technique.
Phase 2 (Weeks 4–6): Step it up — increase weight 5–10%, add supersets & challenging variations, and apply progressive overload for real growth.

🚀 Why You’ll Love This Program:

✔️ Gym OR Home-Friendly — just dumbbells & resistance bands needed.
✔️ Progressive Training — keeps you improving without feeling lost.
✔️ Balanced & Effective — mobility + activation + strength = strong, functional body.
✔️ Time-Efficient — 3 workouts a week, 40–50 minutes each.

This program is perfect for anyone who’s moved past the beginner stage and wants to:
✅ Get stronger & leaner
✅ Improve technique & confidence with weights
✅ Train smarter without spending hours in the gym

👉 Level up your training — start building serious strength today. 💪🔥