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🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
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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.
For a more in-depth explanation, tips, and to view the entire 9-week strength training splits, click HERE
This program is built around:
Progressive overload
Slow, controlled tempo
Dumbbell-only workouts
Consistency over intensity
Strength that feels regulated and safe
For strength training, we rotate through A/B workout splits so your body adapts without stagnating.
You’ll repeat this rotation over 9 weeks, alternating A and B versions weekly.
This program only works if you track your workouts. Here’s the workout planner I use: https://rstyle.me/+B1XCVwmi5lfk-mUoWszsgQ
What to Expect From Each Workout
• 4 sets per exercise
• Rep range 6-10
• 25–40 minutes total
• All dumbbells
• Intentional rest between sets
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.
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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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Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog!
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