Kysero Workouts
Dumbbell plans suit home or compact training spaces. Check whether a bench is required, then compare frequency, exercise selection and the substitution guidance before choosing.
Featured · general fitness
An eight-week, three-day introduction to full-body gym training with explicit weekly progression.
Featured · muscle gain
An eight-week upper/lower muscle-building plan for home trainees with adjustable dumbbells and no bench.
muscle gain
An eight-week muscle-building plan for intermediate home trainees using adjustable dumbbells three days per week with no bench.
general fitness
A beginner gym plan combining full-body resistance training with short cardio finishes three days per week.
muscle gain
A five-day body-part split for intermediate trainees who prefer focused sessions and can recover from the weekly volume.
muscle gain
An advanced four-day gym plan with two lower-repetition strength sessions and two moderate-repetition muscle-building sessions.
general fitness
A time-efficient two-day routine that covers the major movement patterns with five exercises per session.
endurance
An eight-week progression with two coordinated runs and two concise home dumbbell sessions, including controlled faster work and reduced-load weeks.
Featured · Sports performance
A progressive three-day gym and field block for intermediate football players developing lower-body force, rotational power and short acceleration outside team practice.
Featured · Sports performance
A progressive three-day off-season block pairing lower-body force, unilateral control, low-volume jumping and landing quality, ending with a tapered jump assessment.
Featured · Sports performance
A four-day plan for established recreational runners combining short fast-but-controlled repetitions, easy running, controlled faster running and concise strength work.
Sports performance
A progressive three-day preparation block for intermediate tennis players targeting braking, repositioning, lateral force, rotational power and shoulder robustness around normal practice.
Find a plan is fastest when a published schedule matches your goal and equipment. Build a new plan opens the normal Plan Builder setup so you can create any compatible plan from scratch.
