DUMBBELL PAL app
Created by Certified Personal Trainers
Take the guesswork out of your home workouts and let our pre-written online dumbbell plans guide you. There are 3 intensity levels to choose from and lots of great features to support you in reaching your goals. The online smartphone app we use gives you structured reps, sets and rest periods to follow to progress your home or gym dumbbell workouts. We also have 12 week packages available to purchase for $1 including a single workout option.
It is important to test your muscle fitness and strength progressions to help with advancing your skills and abilities. Below is a free Dumbbell Training Tracker PDF to measure your progress. Please view or FAQs for common questions and answers or please email us with any issues or concerns.
Programmed Workouts
- Structured reps, weight & rest periods
- Tick boxes for each workout
- Track body measurements
- Store progress pictures
- Fitness tests available
- Youtube workout examples
- Message our trainers for help
- 12 weeks of access
- 7 Day Nutrition plans (additional cost)
Muscle Groups Targeted
Full leg day workout
Back, Biceps and Shoulder Workout
Chest and Triceps
ABS Workout
2 x Body Weight Workouts
$ 1 Single Workout Options

Frequently Asked Questions
- Smartphone app – during a workout click on the exercise name for support i.e. bicep curl.
- Computer web browser – during the workout click on the image showing the exercise.

PAID EXERCISE PROGRAM OPTIONS
STARTING OUT WORKOUT PACKAGE
A program for anyone looking to start a strength training plan and has not trained for many years. 30-45 minute workouts for each muscle group.
$19.99 for 8 weeks access.
INTERMEDIATE WORKOUT PACKAGE
A series of workouts designed for people who have been training for 6 months – 2 years and would like a more structured plan to follow at home or the gym. 30-45 mins workouts for each muscle group included.
$19.99 for 8 weeks access.
ADVANCED WORKOUT PACKAGE
A program for lifting heavy weights for individuals that have been training for many years, it is not recommended for people that have been training regularly for more than 1 year. 30-45 mins plans for each muscle group.
$19.99 for 8 weeks access.
10 min EXERCISE SNACKING WORKOUTS
This package gives you access to 50 x 10 mins workouts. They include a range of workouts to help you to slot exercise into your weekly routine.
$19.99 for 8 weeks access.