8 Week Dumbbell & Bands Plan

8-Week Progressive Overload Strength Programme

A digital PDF download, structured 8-week strength training programme built around progressive overload, using dumbbells and bands. The plan is split into two 4-week blocks, giving you a clear path to increase strength and improve overall performance.

Train 3 times per week:

• 2 full-body strength sessions focused on stability and strength

• 1 strength & conditioning session to improve work capacity and overall fitness.

  This programme can easily be extended into a 12-week training plan, with:

  • Block 1: Weeks 1–6

  • Block 2: Weeks 7–12

    
    

Each workout includes clickable demonstration videos for every exercise. Videos include coaching cues notes to help you move well and train with confidence.

Ideal for anyone who wants a clear, progressive strength programme, without the guesswork.