trainÂ
anywhere. getÂ
stronger.
OGD dumbbell only PROGRAM
An 8-week dumbbell-only program designed to help you build strength, confidence and consistency — without needing a commercial gym.
Beginner-friendly.
An 8-week dumbbell-only program designed to help you build strength, confidence and consistency — without needing a commercial gym.
YOUR GYM BAG JUST GOT A LOT SIMPLER.
You don't need a full gym to train effectively. OGD DB ONLY gives you a structured plan you can follow with dumbbells and a mat, wherever you train. This program removes guesswork while providing purposeful training and progression to keep you moving forward.
WHAT'S INSIDE.
8 WEEKS OF STRUCTURED TRAINING
A complete 8-week program designed with progression in mind.
3, 4 & 5 DAY OPTIONS
Choose the training frequency that fits your lifestyle.
DUMBBELLS + MAT
Everything you need to complete the program.
PROGRESSIVE OVERLOAD
A clear approach to help you gradually challenge yourself and get stronger.
EXERCISE GUIDANCE
Know exactly what you're doing with clear exercise instructions and demonstrations.
TRAIN ANYWHERE
Train at home, while travelling or wherever you have space to move.
CHOOSE YOUR SPLIT.
Choose the option that best fits your schedule and training goals.
YOUR TRAINING, COVERED.
GLUTES
HAMSTRINGS
QUADS
BACK
SHOULDERS
CHEST
ARMS
CORE
THIS IS FOR THE GIRL WHO…
Doesn't have access to a commercial gym.
Wants to train from home.
Travels and wants to take her training with her.
Wants a clear plan instead of making up workouts.
Wants to build strength with minimal equipment.
Is ready to train consistently for 8 weeks.
HOW IT WORKS.
01
02
03
CHOOSE YOUR SPLIT
FOLLOW THE PLAN
PROGRESS
Select 3, 4 or 5 training days.
Complete your structured workouts each week.
Track your training and progressively challenge yourself throughout the 8 weeks.
READY TO TRAIN ANYWHERE?
8 weeks. Dumbbells. A clear plan. No more guessing.