Training Plan
The Living Room Program
5 days. No gym. No excuses.
A complete push/pull/legs split built entirely around dumbbells and your living room floor. Five focused sessions, each 25–35 minutes, with Saturday and Sunday fully off.
Week at a Glance
The Schedule
Day 1 · Monday
Push
Chest, shoulders, and triceps using only dumbbells. Day 1 of The Living Room Program.
Day 2 · Tuesday
Pull
Back and biceps built with dumbbells in your living room. Day 2 of The Living Room Program.
Day 3 · Wednesday
Legs
Quads, hamstrings, and glutes using dumbbells. Day 3 of The Living Room Program.
Day 4 · Thursday
Core
Core and stability work you can do on the floor. Day 4 of The Living Room Program.
Day 5 · Friday
Full Body
A 25-exercise, 2-round full body circuit. All you need is a pair of dumbbells.
Day 6 · Saturday
Rest
Full rest or an easy walk. No equipment, no timer, no guilt.
Day 7 · Sunday
Rest
Full rest or an easy walk. No equipment, no timer, no guilt.
How It Works
No equipment surprises
Every session runs on a single pair of dumbbells. The floor replaces the bench. The sofa arm replaces the cable station.
25-35 minutes per session
Push and pull days are quicker. Legs takes a little longer. Core day is the quietest session of the week: no jumping, no noise.
Friday is flexible
The full-body circuit caps the week on a low-pressure note. Miss a day earlier in the week? Friday doubles as a re-entry point.