Get the 28-Day Home Strength Challenge
You are one step away from a real 4-week dumbbell plan you can do at home: 12 illustrated moves, two levels, a day-by-day calendar and simple trackers. All you need is two pairs of dumbbells and 20 to 30 minutes a day.

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28-Day Home Strength Challenge
28-Day Home Strength Challenge
26-page printable PDF · US Letter + A4
  • 12 illustrated dumbbell moves, each with an easier and a harder option
  • 3 strength workouts, a 10-minute core routine and two levels
  • A 28-day calendar, 4 weekly plans, a weight log and 15-minute express workouts
  • Day 1, Day 14 and Day 28 check-ins, a moves poster and a Weeks 5–8 plan
  • 28 daily coaching emails, one for each day
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
20 to 30 minutes a day
Three strength days, two short core days, one walk-and-stretch day and one full rest day each week.
Two pairs of dumbbells
A light pair and a medium pair (adjustable dumbbells work too), plus a mat or rug and a sturdy chair. No dumbbells yet? The guide shows how to start with water bottles.
Plain and honest
Written by me, Coach Luke, NASM-certified personal trainer (CPT, CES, PES) with 20+ years of coaching. Clear steps, steady progress, no big promises. Read the safety page (page 3) before you start.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Print fresh calendar, weight log and check-in pages whenever you want to repeat the challenge.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com