Eleiko Program: Dumbbell Training – Functional Strength Development

Train anywhere. Build functional strength.

Eleiko’s Dumbbell Training Program is a full-body strength and conditioning plan using just dumbbells and bodyweight. With three 60-minute sessions per week, the program develops muscular strength, power, and endurance through focused, progressive training blocks.

Whether you’re training at home or in the gym, this program supports real-world performance and long-term progress — no machines or barbells needed.

Program Details

Goal: Build functional strength, power, and endurance
Equipment: Dumbbells and bodyweight only
Frequency: 3 sessions per week
Duration: 60 minutes per session
Format: Each session includes a warm-up and cool-down (5–10 minutes each)
Level: Suitable for a wide range of experience levels

Who’s it for?

This program is ideal for lifters looking to build total-body strength using minimal equipment. Whether you’re working out at home, travelling, or just want to simplify your setup, this is a smart, effective approach to functional training.