Free alternative builder

Replace DIG DEEPER with a smart YouTube calendar.

Keep the intent — dumbbell strength, progressive phases, and weekly structure — without copying proprietary workouts or pretending free videos are identical.

DIG DEEPER → 12-week dumbbell YouTube replacement

Best for → Intermediate lifters with dumbbells + bench

Woman doing controlled dumbbell floor press in a warm home workout space — Photo: personaltrainertoronto / CC BY 2.0

EquipmentDays/weekTime/sessionImpact limit

Your Week 1 Calendar5 day free YouTube path

Mon

Dumbbell bench upper body

Use a reputable YouTube strength session that matches the movement pattern.

45 min

Tue

Dumbbell lower body hypertrophy

Pick controlled tempo, clear warm-up, and no forced max-effort sets.

45 min

Wed

Quiet low-impact cardio + core

Keep this recovery-friendly so the strength days remain repeatable.

25 min

Thu

Full-body dumbbell strength circuit

Choose a follow-along with substitutions and enough rest to keep form clean.

45 min

Fri

Back, arms, and supported rows

Favor rows, rear delts, carries, and arms over random burnout.

45 min

Progression rule: Repeat this Week 1 structure, then progress one variable at a time: load, reps, tempo, or rest.

This builder creates a safe replacement structure only. It does not copy proprietary BODi calendars or claim a free path is identical to DIG DEEPER.