Schedule
This is a one-week trial, not a long-term program. It alternates a full-body strength day with a short core-and-recovery day so you're never doing the exact same thing twice in a row, while keeping the total equipment list to almost nothing. A single kettlebell and a pair of dumbbells cover every session.
The structure is deliberately simple: strength, recovery, strength. Repeating the full-body workout on Day 1 and Day 3 rather than introducing a fourth new exercise pattern means you get to actually feel the difference between session one and session two of the same movements, which is a far better signal of whether a habit is sticking than variety for its own sake.
The core-and-recovery day in the middle isn't filler. It's what keeps Day 3 from starting on tired legs and a tired lower back. Skipping straight from one full-body day to another, without anything lighter between them, is one of the most common reasons a new habit gets abandoned in week two: it stops feeling sustainable before it's even had a chance to prove that it is.
Finish the week feeling capable, not wrecked. If it felt easy, that's the point, not a failure. Töllin can build the next four weeks around what you can actually keep showing up for, using this week as real evidence of your starting point rather than a guess.
Frequently asked questions
Why does Day 1 and Day 3 repeat the same workout?
Repetition is the point, not a shortcut. Doing the same three exercises twice in one week lets you actually notice progress (a slightly heavier kettlebell, two more push-ups, better balance in the split squat) instead of constantly learning new movements and never getting a clean before-and-after. A one-week trial isn't long enough to justify four different full-body workouts.
What if I can only train two days this week?
Do Day 1 and Day 2, in that order, and skip Day 3. The full-body day and the recovery day are the two distinct stimuli in this program; the second full-body day mostly reinforces what Day 1 already did. Missing a repeat day costs you far less than missing either of the two different ones.
What comes after this week?
This is intentionally a one-week trial, not a long-term plan. It exists to prove the habit is workable before you commit to more. If it felt manageable, the natural next step is a proper 4-week program with progressive overload, which is exactly what Töllin builds for you in the app once it knows your equipment, schedule, and how this week actually felt.