Dumbbell Only Program
6 Week Training & Nutrition Guide
- Minimal Equipment. Maximum Results.
- Build Lean & Defined Muscle
- Effective 30-40 Minute Workouts
Minimal Equipment, Maximum Results
Whether you’re training at home or in the gym, this Program gives you the structure, progression, and guidance you’ve been missing. No more overwhelming workouts. No barbells. Just intentional, progressive training that sculpts your body and builds strength.
About
The Program
6 Weeks
Define Physique
Minimal Equipment
StrengthThe Dumbbell Only Program is perfect for you if your goal is to:
+ Create a lean & defined physique
+ Feel stronger and more sculpted
+ Train anywhere, anytime
This Program consists of Weighted Dumbbell Workouts suited for Beginner to Advanced trainers. All Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Inside The App
Training for all Levels
Whether you are Beginner, Intermediate, or Advanced this Program is written with built-in progressions, regressions, and no-dumbbell options for every session so it can meet you where you’re at.
Structured Nutrition
Coach Nicole’s philosophy is about balance & sustainability - helping you reduce body fat while fuelling performance & wellbeing. Your Meal Guides support your goals with a focus on protein targets.
Habit Tracking
The Move With Us App is designed to help you reach your goals. In the App you can set daily goals, reflect on your day, track hydration, steps, workouts, nutrition, and sleep.
Your New Coach, Nicole Finianos
Meet Coach Nicole Finianos, a Personal Trainer, Nutrition Science graduate, and Pilates instructor. Nicole creates workouts that make you feel strong, confident, and empowered - without spending hours in the gym.
With her flexible, results-based, and holistic approach to nutrition and training, she’ll help you build healthy habits that stick and you will see real results you’ll love.
Community Testimonials
I have been loving MWU and seeing results in my strength and physique. I am 15 months post partum and this program got me to my pre pregnancy "figure". Thank you so much MWU Team!!
- Pao
The exercises were easy to learn and extremely fitting for my goals. They were super challenging but in the best way possible. The recipes were absolutely amazing and if I was given something I didn’t like, it was EXTREMELY easy to find a new one
- Jordan
Honestly just want to express my gratitude and how much I love this app. I have been gymming for 8+ years now and have seen so much progress in my weights and my physique especially in the past six months whilst sticking to the meal plans.
- Megan
It’s as hard as the other programs I’ve done but SO time efficient!! I felt more sore after doing these workouts in an hour than other programs which are 90min!
- Maseeha
Frequently Asked Questions
Intakes commence every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing the Dumbbell Only Program from home, we recommend:
✓ Yoga Mat
✓ Variety of dumbbells
✓ Booty Bands
✓ Resistance Bands/Power Bands
✓ Bench or sturdy piece of furniture
✓ Kettlebell
For the Dumbbell Only Program, you can choose between a 3, 4 or 5 day training split:
5 DAY
Monday: Lower Body Dumbbell Strength
Tuesday: Upper Body Push & Pull
Wednesday: HIIT & Abs Burn
Thursday: Rest & Recovery
Friday: Glutes Burn
Saturday: 30-Min Full-Body Dumbbell Workout
Sunday: Rest & Recovery
4 DAY
Monday: Lower Body Dumbbell Strength
Tuesday: Rest & Recovery
Wednesday: HIIT & Abs Burn
Thursday: Rest & Recovery
Friday: Glutes Burn
Saturday: 30-Min Full-Body Dumbbell Workout
Sunday: Rest & Recovery
3 DAY
Monday: Lower Body Dumbbell Strength
Tuesday: Rest & Recovery
Wednesday: HIIT & Abs Burn
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: 30-Min Full-Body Dumbbell Workout
Sunday: Rest & Recovery
This Program blends strength training, metabolic conditioning, and functional movement patterns to help you build strength, improve endurance, and shape a balanced, sculpted physique, all with minimal equipment.
Expect a variety of training styles including supersets, single sets, circuits, trisets, and targeted glute isolation work for maximum muscle engagement. You can expect to see:
Progressive overload 📈
Gradually increasing load, reps, tempo, or movement complexity to keep the body adapting.
Variety + accessibility 🔑
Structured in 2 week training blocks that balance consistency with new challenges, and suitable for all fitness levels with progressions, regressions, and no-dumbbell alternatives.
By combining structure with flexibility, this Program will keep your workouts engaging while ensuring steady, visible results over 6 weeks.
The recommended goal for this Program is to Lose Body Fat. While fat loss requires a calorie deficit, it’s important to approach nutrition in a way that supports energy, recovery, and long-term health.
Coach Nicole’s philosophy is built on balance and sustainability; helping you reduce body fat while still fuelling performance and overall wellbeing. Remember, your nutrition will dictate how quickly progress is achieved, and your Meal Guides have been created to support you in reaching your goals with a priority on your protein targets.
Once the first intake has opened, you’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
Enjoy 12 weeks of full app access by purchasing the Program alone. Alternatively, explore our Membership options for ongoing App Access.
Yes! You will have the option to choose from 3, 4 or 5 Training Days per week.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.