RF Coaching

Free
3-Day Full
Body
Programme

Three full-body dumbbell sessions built on progressive overload, RIR intensity tracking, and planned deloads, the same evidence-based principles used throughout my 1-to-1 coaching programmes.

6–8 Week Block 3 Sessions / Week RIR Progression Dumbbell Only Tracking Log Included
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✓21 exercises across 3 full-body sessions. Every major muscle group covered.
✓Week-by-week RIR progression from 3 RIR in week one to near-failure.
✓Built-in printable tracking log. Track weight and reps, every set, every week.
✓Deload protocol and instructions for cycling into the next block.
✓Coaching notes on technique for every exercise.
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3
Full Body
Sessions
24
Dumbbell
Exercises
6–8
Week
Block
100%
Evidence
Based
Free
No cost,
no catch
The Programme

Three Sessions,
Full Coverage

Each session is a complete full-body workout with a different primary emphasis. The emphasis muscle gets two exercises; everything else gets one hit — efficient, balanced, and progressable.

Chest Emphasis
A
Full Body
  • Chest — Dumbbell Incline Press + Dumbbell Chest Flye
  • Back — Dumbbell Bent Over Row
  • Biceps — Dumbbell Bicep Curl
  • Triceps — Dumbbell Overhead Extension
  • Legs — Dumbbell Front Squat
  • Core — Weighted Sit-Up
Shoulder Emphasis
B
Full Body
  • Shoulders — Dumbbell Upright Row + Dumbbell Lateral Raise
  • Legs — Dumbbell Romanian Deadlift
  • Biceps — Dumbbell Spider Curl
  • Back — Single Arm Row
  • Triceps — Dumbbell Kickbacks
  • Core — Bench Crunch
Arms Emphasis
C
Full Body
  • Biceps — Incline Curl + Concentration Curl
  • Chest — Push-Ups
  • Triceps — Dumbbell Skullcrushers
  • Legs — Bulgarian Split Squat
  • Shoulders — Dumbbell Rear Delt Flye
  • Core — V-Up
Training Principles

Built on Evidence,
Not Trends

Every element has a reason. Here's what drives the design.

01 — PROGRESSION
Progressive Overload

You must consistently do more than you did before to force adaptation. Each week you add reps or weight — small increments that compound into real results across the block.

02 — INTENSITY
RIR-Based Training

Reps In Reserve controls how close you train to failure. Starting at 3 RIR allows volume to accumulate safely, building to true intensity by the final weeks of the block.

03 — RECOVERY
Planned Deload

After 6–8 weeks, a structured deload — reduced load and volume — is where adaptation actually happens. This programme builds one in from the start.

04 — TRACKING
Logging Every Set

You cannot consistently progress what you don't measure. The programme includes a printable tracking log — weight and reps, every set, every session, every week.

Reuben Ferguson
Your Coach
Reuben
Ferguson
RF Coaching

I coach people who are serious about building real, lasting physiques, without fads, without guesswork. Everything I do is evidence-based: built on the research, refined through coaching real people, structured around principles that actually work.

This free programme is a genuine snapshot of how I programme for clients. The RIR system, progressive overload structure, and deload protocol are exactly what I use, scaled for a dumbbell-only setup.

If you want to go further, personalised programming, nutrition coaching, and weekly accountability, applications for 1-on-1 coaching are open at rfcoaching.com.

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Free Programme
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