01
The program
You do not need a membership to build a real body — a plan and a pair of dumbbells will do. Home Base is full-body training built for the smallest setup, with the same six patterns and the same one rule as the barbell version.
For anyone training at home with a pair of dumbbells and four square metres.
02
Look inside
VYSN
Program No. 07
Home Base
13 pages · printable trackers · made to keep
The arc
01–03LearnOwn the dumbbell patterns.
04–06BuildAdd reps, then load.
07–08PushHeavier sets; consolidate the base.
03
What's inside
01The whole kitOne pair of adjustable dumbbells.
02Six patternsDumbbell movements with technique cues.
03Three sessionsFull-body, weeks 1–8.
04Tempo as loadProgress without buying more weight.
05The plate + trackersThe plate, recovery, and printable logs.
04
The science
Home Base is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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Make it a system
The Beginner step of the Get Strong path. See the path →