8-Week New Year Reset by @robcarrpt

8-Week New Year Reset Programme

Build strength, reset your routine, and train with purpose - from home

Start the year strong with a clear, structured 8-week strength programme designed to help you rebuild momentum, improve full-body strength, and feel confident in your training again.

Created by Rob Carr exclusively for BrainGain, a personal trainer with over 14 years of experience coaching thousands of clients, this programme is built around efficient, results-driven dumbbell training.

Whether you’re getting back into routine after Christmas or want a proven plan to follow with your adjustable dumbbells, this is your reset.

What You’ll Achieve in 8 Weeks

- Build full-body strength with progressive training
- Improve movement quality, balance, and stability
- Stay consistent with a clear start, finish, and structure
- Train confidently at home using just dumbbells
- Feel stronger, fitter, and more in control of your routine

How the Programme Works

- Weeks 1–4: Build solid foundations with controlled push & pull sessions
- Weeks 5–8: Progress intensity with unilateral work and advanced variations
- Each workout focuses on strength, technique, and stability
- Simple baseline testing lets you track real progress

All you need is a pair of adjustable dumbbells, some space at home and consistency.

What’s Included

✔️ 8-Week Structured Training Plan
✔️ Push / Pull split for balanced, full-body development
✔️ Beginner-friendly but progressive programming
✔️ Warm-up & mobility routines before every workout
✔️ Step-by-step exercise guidance with visuals
✔️ Workout checklists to stay on track
✔️ Designed specifically for adjustable dumbbells

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