Dumbbell HIIT
Day 1
3 sets x 8 reps (Week 1)
4 sets x 8 reps (Week 2)
3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)
3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)
3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)
Day 2
3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)
3 sets x 8 reps/side (Week 1)
4 sets x 8 reps/side (Week 2)
3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)
3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)
Day 3
3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)
3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)
3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)
3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)
Day 4
3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)
3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)
3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)
3 sets x 20 reps/side (Week 1)
4 sets x 20 reps/side (Week 2)
Week 1
Base effort & volume
Rounds per session: 3
Rest between movements: 30 seconds
Rest between rounds: 1 minute 30 seconds
Focus: Maintain form as fatigue increases.
Week 2
Peak effort
Rounds per session: 4
Rest Between Movements: 15–20 sec
Rest Between Rounds: 1:00–1:15 min
Optional: Slightly increase dumbbell load or add 1–2 reps
Focus: Maintain form as fatigue increases
Follow the same structure and exercises as in Week 1, but with increased density and effort.