9-Week Strength Training Split
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A slow, sustainable approach to getting stronger without burning out
If you’ve been following my health journey, you know this by now: I’m not interested in fast results that come at the expense of my nervous system, hormones, or mental health.
This 9-week strength training split is exactly how I’m training right now and if you want to follow along, you’re more than welcome to join me.
This program is built around:
• Progressive overload
• Slow, controlled tempo
• Dumbbell-only workouts
• Consistency over intensity
• Strength that feels regulated and safe
How This Program Is Structured
Each week includes:
• 4 strength training days
• 1 intense cardio day
• 2 active rest days
For strength training, we rotate through A/B workout splits so your body adapts without stagnating.
The Strength Split
• Lower Body (A & B)
• Upper Body (A & B)
• Full Body (A & B)
You’ll repeat this rotation over 9 weeks, alternating A and B versions weekly.
Example:
• Week 1: Lower A · Upper A · Full A · Abs A
• Week 2: Lower B · Upper B · Full B · Abs B
• Repeat
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What to Expect From Each Workout
• 4 sets per exercise
• Rep range 6-10
• 25–40 minutes total
• All dumbbells
• Intentional rest between sets
The Importance of Slow Tempo & Progressive Overload
This program only works if you track your workouts. Here’s the workout planner I use: https://rstyle.me/+B1XCVwmi5lfk-mUoWszsgQ
Instead of chasing exhaustion, I want you to focus on:
• Increasing weight slowly over time
• Controlling the lowering portion of each movement
• Pausing briefly at the hardest part of the lift
• Improving form before adding load
If you can’t control the rep, the weight is too heavy.
This is how we build strength without spiking cortisol or frying our nervous systems.
LOWER BODY WORKOUTS
Lower Body A (Glutes + Quads)
4 sets each
1. Goblet Squat
2. Reverse Lunge
3. Hip Thrust
4. Sumo Squat
5. Single-Leg Hip Thrust
Focus on:
• Slow descent
• Full range of motion
• Glute engagement at the top
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Lower Body B (Unilateral + Athletic)
4 sets each
1. Bulgarian Split Squat
2. Step-Ups
3. Thrusters
4. Split Squat
5. Static Lunge
This day challenges balance and stability — go lighter if needed and stay controlled.
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UPPER BODY WORKOUTS
Upper Body A (Push + Shoulders)
4 sets each
1. Arnold Press
2. Lateral Raise
3. Upright Row
4. Around-the-Worlds
5. Overhead Triceps Extension
Keep tension in the shoulders the entire set. No swinging.
⸻
Upper Body B (Pull + Arms)
4 sets each
1. Alternating Dumbbell Row
2. Bent Front Raise
3. Neutral Raise to Hammer Curl
4. Save-the-Platter Curl
5. External Rotations
This workout is about control and joint health — not ego lifting.
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FULL BODY WORKOUTS
Full Body A (Strength + Core)
4 sets each
1. Lateral Step Goblet Squat
2. Renegade Row
3. Squat to Press
4. Dumbbell Snatches
5. Weighted Dead Bug
Move with intention and reset your breath between exercises.
⸻
Full Body B (Athletic + Conditioning)
4 sets each
1. Reverse Lunge
2. Lawnmower Rows
3. Shoulder Press
4. Squat to Tuck
5. Plank Dumbbell Pull-Through
This day will elevate your heart rate — stay steady, not frantic.
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20-Minute Weighted Ab Routines
You’ll add one ab routine per week, rotating A and B.
Abs A
3 sets
• Weighted Dead Bug – 10/side
• DB Russian Twist – 20
• Weighted Sit-Ups – 15
• Standing DB Oblique Crunch – 15/side
• Farmer Carry March – 30–45 sec
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Abs B
3 sets
• Goblet Hold March – 20
• DB Toe Touch Crunch – 15
• Seated DB Halo – 10/side
• Side Plank Hip Dips – 12/side
• Plank DB Drag – 10/side
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How to Progress Over 9 Weeks
Here’s how I recommend approaching this program:
Weeks 1–3:
Learn the movements. Build consistency. Moderate weights.
Weeks 4–6:
Increase load slightly or slow the tempo.
Weeks 7–9:
Add pauses, longer eccentrics, or challenge stability.
Progress doesn’t always mean heavier — sometimes it means more control.
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Final Thoughts
If you’re tired of extremes and ready for something sustainable, I’d love for you to train alongside me for the next 9 weeks
If you follow along, save this post, track your lifts, and remind yourself: Slow is safe. Slow is strong. Slow works.
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