{"product_id":"dumbbell-home-gym-8-week-programme","title":"Dumbbell Home Gym: Build Muscle in 8 Weeks","description":"\u003cp\u003e\u003cstrong\u003eBuild muscle at home with just a pair of dumbbells – 8 weeks, fully planned.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e✔ Only dumbbells needed  ·  ✔ Instant PDF  ·  ✔ English and German in one file\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003ePhase 1 (weeks 1–4): full body A\/B, 3 days a week\u003c\/li\u003e\n\u003cli\u003eDeload, then phase 2 (weeks 5–8): upper\/lower, 4 days a week\u003c\/li\u003e\n\u003cli\u003eEvery exercise with sets, reps and the key coaching cue\u003c\/li\u003e\n\u003cli\u003eDouble progression – and what to do when your dumbbells feel too light\u003c\/li\u003e\n\u003cli\u003eTechnique table with common mistakes, warm-up, training log\u003c\/li\u003e\n\u003cli\u003eNutrition basics for muscle gain\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eGood for you if\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eyou train at home and want a real plan, not random workouts\u003c\/li\u003e\n\u003cli\u003eyou have dumbbells (adjustable or 2–3 pairs) and a bench or sturdy chair\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e12-page PDF (German + English) · by a trainer with five licences, coaching since 2019.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral information, not medical advice.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eNeed dumbbells? \u003ca href=\"\/products\/chromhanteln-1x-paar-verschiedne-grossen-c-p-sports\"\u003e\u003cstrong\u003eChrome dumbbells\u003c\/strong\u003e\u003c\/a\u003e · \u003ca href=\"\/products\/verstellbare-hantel-24kg-52-5lbs-fitnessgerate-training-armmuskeln-hantel-set-einstellbares-heimtraining-set\"\u003e\u003cstrong\u003eadjustable dumbbell\u003c\/strong\u003e\u003c\/a\u003e – with equipment in your cart you get 50 % off one training guide. What to eat with it: \u003ca href=\"\/products\/muscle-building-meal-plan-4-weeks\"\u003e\u003cstrong\u003e4-Week Muscle-Building Meal Plan\u003c\/strong\u003e\u003c\/a\u003e.\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":59600270721372,"sku":null,"price":12.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/cover-dumbbell-home-gym_7be4a792-2deb-46cc-9309-0f1e407e5e79.jpg?v=1793828909","url":"https:\/\/velionphysique.com\/products\/dumbbell-home-gym-8-week-programme","provider":"VelionPhysique","version":"1.0","type":"link"}