12 Week Adjustable Dumbbell Challenge

Step Up to the Challenge

If you’re tired of skipping workouts because you “don’t have time” — this is for you.
The 12 Week Adjustable Dumbbell Challenge is designed for busy people who want to get strong, lean, and confident without spending hours training or commuting to the gym.

You’ll need just one piece of equipment: a pair of Rug & Rig Adjustable Dumbbells (and a small space at home). With these, you can complete effective full-body sessions in under 40 minutes, wherever and whenever you can fit them in.

This challenge is for you if:

• You’re juggling work, family, and life — but still want to look and feel great

• You want to follow a clear, structured 12-week plan to get stronger and add muscular definition

• You believe in training smart, not just hard

Why Adjustable Dumbbells?

Adjustable dumbbells are the backbone of an efficient, modern and powerful home gym setup. 
Here’s why they’re the perfect fit for this challenge:

• Space-saving: One set replaces an entire rack of weights

• Progressive overload: Quickly increase weight selection as you get stronger rather than having to figure out how to make one weight option work.

• Time-efficient: No setup or transitions — just twist, lift, and go.

• Versatile: The list of dumbbell exercises is more exhaustive than any other piece of equipment. Even bodyweight. From goblet squats to presses, rows, and lunges — all in one.

They make it possible to build strength and muscle without having to go and grab 8 different bits of equipment to consistently keep you challenged. Especially if you’re training in your living room.

Program Overview: Push, Pull, and Legs

You’ll train using a 3-day split, repeating over the week to hit legs and shoulders twice — ideal for balance and development.

Each session lasts about 35–40 minutes, combining compound lifts with functional accessory work.

Might not sound like much but done at a high intensity (which the dumbbells provide in spades) you'll progress consistently.

🗓️ Weeks 1–4: Foundation & Consistency

Goal: Build habits, improve technique, and establish baseline strength.
Focus on full range of motion and time under tension.

Example Split:

• Day 1 – Push: Floor press, overhead press, triceps dip / kickback, push-ups, lateral raises. (complete 3 - 4 sets, 8 - 15 reps)

• Day 2 – Pull: Dumbbell romainian deadlift, single-arm row, bicep curl, upright row, reverse fly (complete 2 - 3 sets of 10 - 20 reps)

• Day 3 – Legs/Core: Goblet squat, bulgarian split squat, lateral lunges, plank hold, leg raises (complete 2 - 3 sets of 10 - 20 reps)
  
  Complete as many reps in each set as you can to get to the point where you have maybe 2 reps left. Stop your set there. Rest 1-2 min and repeat the set. You should get roughly the same number of reps each set.

Aim to add either 2 kg to each set or 2 reps to each set

🗓️ Weeks 5–8: Progressive Overload

Goal: Add resistance, reduce sets to increase intensity.
Challenge weight and reps completed.

Strip back the volume: Complete 1 - 3 light warm up sets for form and blood flow, then go to maximum weight and complete as many reps as you can. Note the weight and reps you were able to complete and beat that next week. Workouts will be shorter but far more intense. 

Extra tip: Another way to increase intensity is to increase the time it takes you to complete your set. 

🗓️ Weeks 9–12: Performance & Definition

Goal: Peak your performance and conditioning.
This phase blends strength and muscular endurance for a more defined look — less rest, more time under tension to have the muscles pumping. 

Add complimenting supersets :

• Day 1 – Push: Floor press + triceps dip, overhead press + tricep kickback, push-ups + lateral raises. (complete 1- 2 warmup sets and 1 all out superset of each pair to failure, aim for 6-10 reps of each at least)

• Day 2 – Pull: Dumbbell romainian deadlift + single-arm row, bicep curl + upright row, reverse fly (complete 1- 2 warmup sets and 1 all out superset of each pair to failure, keep reps above 8)

• Day 3 – Legs/Core: Goblet squat + leg raises, bulgarian split squat + plank hold,  lateral lunges + calf raises (complete 1- 2 warmup sets and 1 all out superset of each pair to failure no less than 10 reps of each, even going as high as 25-30 reps is fine)

You’ll emerge from this phase leaner, stronger, and feeling unstoppable — while also feeling that you'd had to over commit to the process. 

Time Commitment

Each workout: 35–40 minutes
Total per week: 120 min
Equipment: Adjustable Dumbbells (grab yours here)+ optional bench or mat
Result: A body that performs better, looks better, and feels more capable every week.

Challenge Mindset

This is more than a workout plan — it’s a 12-week commitment to yourself.
You’ll see change when you show up consistently, push your limits, and celebrate every small win.

If you’re ready to start, grab your Rug & Rig Adjustable Dumbbells and lock in for 12 weeks.
👉 Shop Adjustable Dumbbells Now

Summary

The 12 Week Adjustable Dumbbell Challenge gives you everything you need to transform your body and mindset from home.

Easy to commit to.

Exercises aren't  too out there to complete. Basic.

Program is progressive, ready to transform your body.

Minimal space. Maximum results. Zero excuses.

FAQs

1. Can I really get strong using only adjustable dumbbells?
Yes. You can progressively overload by increasing weight and intensity — the foundation of getting stronger over time.

2. How much space do I need for this program?
Enough room for you to lie down is plenty of room.

3. What weight range should I buy?
32kg is the most popular as it starts at 2kg in both the 2kg adjustment and the 4kg adjustment. We do often get customers want to upgrade from 20kg sets to 32kg sets becuase some exercises like goblet squats and deadlifts progress past 20kg.

4. What if I miss a workout?
No problem. Just continue where you left off — consistency matters more than perfection. You will see results even if you miss up to 30% of your workouts.

5. How long before I see results?
Expect noticeable strength and physique changes within 4–6 weeks when you follow the plan. And usually its other people who see it before you.