{"product_id":"one-dumbbell-full-body-a-4-week-program-upper-lower-body-one-dumbbell","title":"One-Dumbbell Full-Body: A 4-Week Program (Upper + Lower Body, One Dumbbell)","description":"\u003cp\u003eOne dumbbell. A bit of floor space. About 45 minutes, three times a week. That's the whole setup — and it's enough to train your entire body. Scrolling for twenty minutes is not a warm-up. This is the plan instead.\u003c\/p\u003e\u003cp\u003eThis 4-week program covers legs, back, chest, shoulders, arms, and core with 10 solid moves: goblet squats, Romanian deadlifts, reverse lunges, single-arm rows, overhead presses, floor presses, bicep curls, overhead triceps extensions, farmer carries, and weighted glute bridges. Upper and lower body, all in one plan.\u003c\/p\u003e\u003cp\u003eInside you get:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eHow to pick the right dumbbell (the 8–12 good-rep press test)\u003c\/li\u003e\n\u003cli\u003e10 moves explained step by step, with form cues and common mistakes\u003c\/li\u003e\n\u003cli\u003eA 4-week plan alternating two full-body sessions, with sets and reps for every week\u003c\/li\u003e\n\u003cli\u003eProgression rules in order: reps, sets, tempo, pauses, single-side work, then a heavier dumbbell — plus honest guidance on when it's actually time to buy heavier\u003c\/li\u003e\n\u003cli\u003ePrintable tracking logs, including a 4-week progress snapshot\u003c\/li\u003e\n\u003cli\u003ePrintable planners: a weekly session planner, a dumbbell progression planner, and a habit tracker\u003c\/li\u003e\n\u003cli\u003eA warm-up for every session and a 5-minute cool-down\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eGeneral fitness education only — not medical advice. Check with your doctor before starting, especially if you have any injury or health condition. Stop if you feel sharp pain.\u003c\/p\u003e\u003cp\u003eDigital download (PDF). No shipping, no inventory. Buyer downloads after purchase.\u003c\/p\u003e","brand":"Nick Price","offers":[{"title":"Default","offer_id":67760892838079,"sku":"DB-01","price":19.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0789\/5439\/7887\/files\/02-one-dumbbell-full-body-4-week-program-cover.png?v=1793026974","url":"https:\/\/survivorsgym.com\/products\/one-dumbbell-full-body-a-4-week-program-upper-lower-body-one-dumbbell","provider":"bys-user-store-923110","version":"1.0","type":"link"}