SWOLE: 8-Week Dumbbell Program

Build muscle. Keep showing up.Some days you have an hour. Some days you have twenty minutes. SWOLE gives you a clear plan for both.This 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.Choose the workout that fits today Full sessions: 45–60 minutes. Main lifts, muscle-building accessories, conditioning, warm-ups and cooldowns. Busy-day sessions: 20 minutes total. The day's priority lifts and a six-minute finisher, with warm-up and cooldown included. Choose one version, complete it and keep your place in the plan. No doubling up to make up for a busy day.What you get Eight weeks of progressive dumbbell training. 40 scheduled sessions: four main days plus an optional fifth day each week. A full workout and a separate, fully written busy-day version for every session. A lighter fourth week and repeat workouts in week eight to track progress. Clear exercise lists, reps, rounds, rest periods and time blocks. Coaching cues, movement substitutions and loading guidance. Printable training logs and a clickable week index. A 92-page PDF you can save on your phone or print. Your weekly rhythm Monday: Chest + Back Tuesday: Legs / Single-Leg Strength Wednesday: Shoulders + Back + Arms Friday: Legs + Full-Body Engine Saturday: Optional Pump + Move Who it's forBusy 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.What you needDumbbells, 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.$19 one-time purchase. This is a digital PDF ebook. No physical item is shipped. A Zeus app subscription and personal coaching are not included.Not perfect. Not maximum. Never Zero.Look inside SWOLE Read an actual Week 1 session from the ebook. Compare the full session with its separate busy-day option. Choose one version for the day. Your weekly scheduleMonday: Chest + Back Tuesday: Legs / Single-Leg Strength Wednesday: Shoulders + Back + Arms Thursday: Recovery Friday: Legs + Full-Body Engine Saturday: Optional Pump + Move Sunday: RecoverySee the full workoutWEEK 01 / MONDAY / FULL Chest + Back ZEUS METHOD / NEVER ZERO 8 FULL SESSION / 50 MINUTES / BUSY VERSION ON NEXT PAGE 00:00-07:00 / WARM UP Move through the list; finish with light rehearsal sets. Easy march + arm circles 8 wall or incline push-ups 8 unloaded hip hinges 1-2 light floor-press and row rehearsal sets 07:00-23:00 / A. MAIN LIFTS 4 rounds / Start a round every 4 minutes A1. 8 reps - DB floor press A2. 8 reps - Two-DB bent-over row Do A1, take 15-30 seconds to change position, then A2. Rest until the next round. 23:00-35:00 / B. BODYBUILDING 3 rounds / Start a round every 4 minutes B1. 10 reps - DB hammer curl B2. 10 reps - Lying DB triceps extension Do B1, then B2. Rest for the remainder of the round. 35:00-37:00 / RESET Rest, catch your breath and set up the next block. 37:00-43:00 / C. PUSH + PULL 6-minute AMRAP: repeat these movements in order. 1. 6 incline or floor push-ups 2. 8 two-DB bent-over rows 3. 10 crunches Rest as needed. Keep every rep controlled. 43:00-47:00 / D. CORE CONTROL 4 rounds / Start a round every minute 20 seconds - Dead bugs, alternating sides 40 seconds - Rest / reset 47:00-50:00 / COOL DOWN Easy walk + relaxed breathing. Record weights and circuit result. Today's loading guidance and coaching: next page. Choose FULL or BUSY, not both.See the 20-minute workoutWEEK 01 / MONDAY / BUSY Chest + Back ZEUS METHOD / NEVER ZERO 9 BUSY DAY / 20 MINUTES TOTAL / COMPLETE THIS VERSION ONLY 00:00-03:00 / WARM UP 1 minute - Easy marching 2 minutes - Rehearse today's two main lifts with light or no weight 03:00-13:00 / A. MAIN LIFTS 2 rounds / Start at 3:00 and 8:00 A1. 8 reps - DB floor press A2. 8 reps - Two-DB bent-over row Do A1, take 15-30 seconds to change position, then A2. Rest until the next round. 13:00-19:00 / B. PUSH + PULL 6-minute AMRAP: repeat these movements in order. 1. 6 incline or floor push-ups 2. 8 two-DB bent-over rows 3. 10 crunches Repeat in order. Rest as needed; stop when the six minutes are up. 19:00-20:00 / COOL DOWN Easy walking + relaxed breathing Record your weights and circuit result TODAY'S LOAD + EFFORT / BOTH VERSIONS BASELINE: Choose repeatable loads and leave 3 clean reps in reserve. Record every working weight. COACHING + ADJUSTMENTS / BOTH VERSIONS Press with wrists stacked and elbows about 30-45 degrees from your body. Hold your torso still on rows; pull toward your hips. Use a neutral-grip press. Support one hand on a stable surface and row one arm at a time if holding the hinge is difficult. Keep push-ups clean. Raise your hands on a stable surface before reps slow down. LOG / Full or busy: ______ A weights: ______ / ______ Circuit: __________Text previews from the ebook, reformatted for this page. The shorter option is less training volume. Warm up appropriately and use the coaching and substitutions provided.What ZEUS members say “With 4 kids. A full time job. Nothing has felt more consistent in my life than my fitness.” Tyler Krueger · ZEUS member Feedback about the ZEUS training experience, not a review of this individual ebook. Individual experiences vary.Which one fits your life? Your starting point Choose How you get it Dumbbell strength, muscle and conditioning SWOLE 8-week PDF · $19 once Barbell strength and bodybuilding Iron & Volume 6-week PDF · $29 once A library of workouts to choose from ZEUS Fitness Vault 600+ workouts · $27 once Ongoing programming across multiple tracks ZEUS Unlimited 7-day trial, then $25/month Try sample workouts before deciding Free Training Guide Free PDF by email Ebook purchases are separate from the app subscription. Already a member? Check your app resources before buying. Choose the equipment and time commitment that fit you.