Strong at home: 6 - Week Strength Program | Rebuildr
Strong at home: 6 - Week Strength Program
A 6-week full-body strength program you can do at home using dumbbells, kettlebells, and bands. The program is split into 5 days. You will have 2 lower body, 2 upper body, and one optional zone 2 conditioning day. 2 of the strength days will also include high intensity finishers. You’ll repeat the same workouts throughout the six weeks while gradually increasing effort using RPE, giving you time to build confidence, improve movement, and get stronger.
What is RPE?
RPE stands for Rate of Perceived Exertion and is a simple 1–10 scale that tells you how challenging a set should feel.
For strength training, think about it in terms of how many good reps you could still perform when you finish your set:
* RPE 6: You could do about 4 more reps.
* RPE 7: You could do about 3 more reps.
* RPE 8: You could do about 2 more reps.
* RPE 9: You could do about 1 more rep.
* RPE 10: You couldn’t complete another rep with good form.
Your RPE will gradually increase throughout the six weeks. The exercises may stay the same, but you are progressing. As the target RPE increases, you may increase the weight, reps, or difficulty so that your final reps match the effort prescribed.
The goal isn’t to make every workout as hard as possible—it’s to challenge yourself appropriately and build strength over time.
TRAINING STYLE:
Cardiovascular FitnessStrengthStabilityMobility
FOCUSES ON:
PerformanceFull Body
PROGRAM GOAL:
Build full-body strength, mobility, and confidence at home using simple equipment and progressive strength training.
WHO THIS IS FOR:
Designed for beginners, anyone returning to strength training after time away, or anyone who wants a structured at-home program without needing a gym. You’ll need dumbbells, bands, and a few basic household or home-gym items.
WHAT IS THIS PROGRAM:
For anyone who wants a structured at-home strength program that also includes mobility and movement in multiple planes, using basic equipment. Build strength, move well, and follow a clear 6-week plan.
Week 1 RPE: 6/10
Today’s lower-body workout focuses on **core and hip stability, power, strength, and conditioning**. You’ll start with prep work to get your body ready to move, then build strength through squatting, lunging, and single-leg work. Finish with short, high-intensity intervals to challenge your conditioning. Focus on **quality movement, control, and choosing weights that make the final few reps challenging while maintaining good form.**
I help people build strength and move with confidence when pain, fear, or conflicting fitness advice has kept them from enjoying movement.
Profession:
Personal Trainer
Location:
Riverside, CA
Languages:
English
Accepts Clients:
Online and In-Person
TRAINING STYLE:
Cardiovascular FitnessStrengthStabilityMobility
SPECIALISES IN TRAINING:
PerformanceFull Body
Every workout and training phase is organized so you know what to complete each week.
Video Demos
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through Rebuildr
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
