You bought the dumbbells. Now know exactly what to do with them.

A self-guided starting plan for independent adult beginners and returning exercisers. Alternate two full-body workouts across twelve sessions, with illustrated movement guides, clear progression, phone workout cards and practical logs.

$39 one time. Digital download. No subscription. Videos and individualized coaching are separate.

Created by Nick Kaplan, NASM Certified Personal Trainer and Corrective Exercise Specialist.

Stronger Today. Healthier Tomorrow.

Four-Week Dumbbell Strength Starter

$39.00

Version 2.2 buyer package (ZIP, about 8.9 MB): a 28-page fillable workbook, two mobile workout cards, six printable log pages, a readable HTML companion, START_HERE instructions and version notes.

Download and unzip the package, then open START_HERE. Use a PDF reader that supports forms. Save, close and reopen a test log entry before relying on digital tracking. The HTML guide works offline in a browser.

Written and illustrated instruction only; videos and personalized coaching are separate.
Complete twelve alternating A/B sessions: three nonconsecutive days each week for four weeks, or two days each week over six weeks. Leave at least one rest day between sessions. Follow the workbook progression rules.

Equipment: manageable dumbbells, a stable non-wheeled chair braced against a wall, nonslip mat, timer and clear floor space. Start with controlled repetitions and about three clean repetitions remaining.

For adults who can move independently, control dumbbells and safely get onto and off the floor. Obtain individual guidance if symptoms, injury, surgery, pregnancy/postpartum considerations or a medical condition affect readiness. Stop if exercise causes pain, dizziness or unusual symptoms. General fitness education; no guaranteed result or individualized rehabilitation.
One-time digital purchase for your personal use. No subscription. After confirmed payment, use the store download link to save your package.

For missing files or access help, email 2strongtrainers@gmail.com with your order number and a brief description. Do not send card details or medical records.

This is self-guided general adult fitness education. It does not include videos, live coaching, individualized rehabilitation or a medical assessment.

Generated illustrations show selected positions based on Nick’s likeness; they are not photographs or individual form assessments. Follow all written setup and technique instructions.
Request a refund within 24 hours of purchase by emailing 2strongtrainers@gmail.com with your order number. Requests received within that window qualify for a refund of the program purchase price to the original payment method.

Contact the same address for duplicate charges, incorrect files or access problems. Applicable consumer rights are not limited by this policy. Coaching and training services follow their separately stated policies.

TRI-VALLEYFitness

Four-Week Dumbbell Strength Starter

What's included

Schedule, equipment and readiness

Access, support and program scope

24-hour refund policy