4-week beginner
strength plan.
Bodyweight + one
set of dumbbells,
30 min a day, 4 days
a week. Weekly progress.

Beginner Strength Training Plan, No Gym

Real progress, no gym membership required.

Prompt

Build me a 4-week beginner strength training plan using only bodyweight and one set of dumbbells, 30 minutes a day, 4 days a week. Include a warm-up and note how to progress each week.