{"product_id":"swole-8-week-dumbbell-program","title":"SWOLE: 8-Week Dumbbell Program","description":"\u003ch2\u003eBuild muscle. Keep showing up.\u003c\/h2\u003e\u003cp\u003eSome days you have an hour. Some days you have twenty minutes. SWOLE gives you a clear plan for both.\u003c\/p\u003e\u003cp\u003eThis eight-week dumbbell program combines focused lifting, bodybuilding work and short conditioning circuits to help you build strength, muscle and a routine that fits your life.\u003c\/p\u003e\u003ch3\u003eChoose the workout that fits today\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull sessions: 45–60 minutes.\u003c\/strong\u003e Main lifts, muscle-building accessories, conditioning, warm-ups and cooldowns.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBusy-day sessions: 20 minutes total.\u003c\/strong\u003e The day's priority lifts and a six-minute finisher, with warm-up and cooldown included.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eChoose one version, complete it and keep your place in the plan. No doubling up to make up for a busy day.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eEight weeks of progressive dumbbell training.\u003c\/li\u003e\n\u003cli\u003e40 scheduled sessions: four main days plus an optional fifth day each week.\u003c\/li\u003e\n\u003cli\u003eA full workout and a separate, fully written busy-day version for every session.\u003c\/li\u003e\n\u003cli\u003eA lighter fourth week and repeat workouts in week eight to track progress.\u003c\/li\u003e\n\u003cli\u003eClear exercise lists, reps, rounds, rest periods and time blocks.\u003c\/li\u003e\n\u003cli\u003eCoaching cues, movement substitutions and loading guidance.\u003c\/li\u003e\n\u003cli\u003ePrintable training logs and a clickable week index.\u003c\/li\u003e\n\u003cli\u003eA 92-page PDF you can save on your phone or print.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eYour weekly rhythm\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eMonday: Chest + Back\u003c\/li\u003e\n\u003cli\u003eTuesday: Legs \/ Single-Leg Strength\u003c\/li\u003e\n\u003cli\u003eWednesday: Shoulders + Back + Arms\u003c\/li\u003e\n\u003cli\u003eFriday: Legs + Full-Body Engine\u003c\/li\u003e\n\u003cli\u003eSaturday: Optional Pump + Move\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho it's for\u003c\/h3\u003e\u003cp\u003eBusy people familiar with basic dumbbell movements who want purposeful strength and conditioning without needing a full gym. If you're newer, start light, use the substitutions and skip the optional day until recovery feels good.\u003c\/p\u003e\u003ch3\u003eWhat you need\u003c\/h3\u003e\u003cp\u003eDumbbells, a timer, floor space and a wall. Adjustable dumbbells or a lighter and heavier pair are ideal. A stable support for rows is helpful; a bench is optional.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003e$19 one-time purchase.\u003c\/strong\u003e This is a digital PDF ebook. No physical item is shipped. A Zeus app subscription and personal coaching are not included.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eNot perfect. Not maximum. Never Zero.\u003c\/strong\u003e\u003c\/p\u003e","brand":"Zeus Method","offers":[{"title":"Default Title","offer_id":54481211392313,"sku":"ZEUS-SWOLE-8WK-PDF","price":19.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0735\/7713\/6441\/files\/swole-8-week-program.png?v=1789516704","url":"https:\/\/zeusmethod.com\/products\/swole-8-week-dumbbell-program","provider":"Zeus Method","version":"1.0","type":"link"}