Programs
Home Workouts
Home Bodyweight & Dumbbell Program — 3-Day, 8 Weeks (Bodyweight)
A 8-week, 3-day-per-week home workouts designed for beginner lifters. Goal: full body training with minimal equipment. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
3
Level
Beginner
Kit
Bodyweight + Dumbbells
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 6–10 |
| Push-Up | 3 | 6–10 |
| Dumbbell Romanian Deadlift | 3 | 6–10 |
| Single-Arm Dumbbell Row | 3 | 6–10 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Home Day 2
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 3 | 6–10 |
| Incline Push-Up | 3 | 6–10 |
| Dumbbell Shoulder Press | 3 | 6–10 |
| Inverted Row | 3 | 6–10 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Home Day 1
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 6–10 |
| Push-Up | 3 | 6–10 |
| Dumbbell Romanian Deadlift | 3 | 6–10 |
| Single-Arm Dumbbell Row | 3 | 6–10 |
| Plank | 3 | 8–15 (or 30–60 sec) |
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