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🌸 Free 6-week program

BLOOM: get strong at home in 6 weeks

You don't need a gym or a perfect week, just a plan for today. BLOOM is my free 6-week strength program: press play and train along with me at home. The workouts get a little harder as you get stronger, so if you show up and challenge yourself, you will improve.

  • 6 weeksIn two phases
  • 3–4Workouts a week
  • 20–45 minPer workout
  • At homeDumbbells and bands
Start week 1 Watch on YouTube

Erika introducing BLOOM, her free 6-week program, with the word BLOOM in large pink letters behind her
  • Upper · 18 min
  • Lower · 23 min
  • Abs · 10 min

Your plan

Tap a day to open its workout. Main workouts are the program; abs and mobility are optional add-ons. Tick each one off as you go.

Week 1 of 6 · Phase 1

Learn the moves

Three short strength workouts, about 20 minutes each, with 2 sets of every superset. Grab a lighter and a heavier pair of dumbbells.

  • 3 workouts a week, plus optional abs and mobility
  • 6,000 steps a day

I'm giving you enough rest so that you can challenge yourself on your weights. If it was too light or too heavy, make those swaps.

Erika

  1. Monday · Main workout

    Upper body: arms, chest, and shoulders

    18 min · Dumbbells

    The moves
    1. Bent-over row + lateral raise
    2. Single-arm row
    3. Strict press + rear delt fly
    4. Biceps curl + skull crusher

  2. Tuesday · Abs, optional

    Core stability, beginner friendly

    10 min · No equipment

  3. Wednesday · Main workout

    Lower body: glutes and hamstrings

    23 min · Dumbbells, mini band

    The moves
    1. Banded hamstring curl
    2. Romanian deadlift + sumo squat
    3. Reverse lunge
    4. B-stance glute bridge

  4. Thursday · Abs, optional

    Standing abs, no floor

    10 min · No equipment

    The moves
    1. 360 breath
    2. Crossbody crunch
    3. Side drive series
    4. Around the world
    5. Lateral chop
    6. Side to cross crunch
    7. Crossbody toe touches

  5. Friday · Main workout

    Upper body: arms, chest, and back

    18 min · Dumbbells, long band

    The moves
    1. Band pull-apart + overhead press
    2. Lat pullover + biceps curl
    3. Lateral raise, light + heavy
    4. Hammer curl + triceps extension

  6. Saturday

    Rest day. Take a walk and hit your steps. Your goal this phase: 6,000 steps a day.

  7. Sunday · Mobility, optional

    Foam roller recovery

    10 min · Foam roller

Week 2 of 6 · Phase 1

Same moves, more sets

The same exercises as week 1, now with 3 sets of everything, so you can progress and lift a little heavier.

  • 3 workouts a week, plus optional abs and mobility
  • 6,000 steps a day

We're building on last week's workout, so we're keeping the exercises the same so that we can progress and lift heavier. This week we're doing more sets.

Erika

  1. Monday · Main workout

    Upper body: arms, chest, back, and shoulders

    26 min · Dumbbells

    The moves
    1. Bent-over row + lateral raise
    2. Single-arm row
    3. Strict press + rear delt fly
    4. Supinated biceps curl + skull crusher

  2. Tuesday · Abs, optional

    Beginner core activation

    16 min · No equipment

  3. Wednesday · Main workout

    Lower body: booty and legs

    33 min · Dumbbells, mini band, foam roller

    The moves
    1. Banded hamstring curl
    2. Romanian deadlift + sumo squat
    3. Reverse lunge
    4. B-stance glute bridge

  4. Thursday · Abs, optional

    Core and obliques with a dumbbell

    16 min · One dumbbell

    The moves
    1. Leg extensions
    2. Weighted dead bugs
    3. Weighted crunches
    4. Side bends
    5. Side drives
    6. Pallof presses

  5. Friday · Main workout

    Upper body: arms, shoulders, and back

    26 min · Dumbbells, long band

    The moves
    1. Band pull-apart + overhead press
    2. Lat pullover + biceps curl
    3. Lateral raise, light + heavy
    4. Hammer curl + triceps extension

  6. Saturday

    Rest day. Take a walk and hit your steps. Your goal this phase: 6,000 steps a day.

  7. Sunday · Mobility, optional

    Full-body stretch and mobility

    16 min · No equipment

Week 3 of 6 · Phase 1

A new superset

Every workout adds one more superset for more volume, with 2 working sets of everything.

  • 3 workouts a week, plus optional abs and mobility
  • 6,000 steps a day

We're adding another superset to increase volume, but we're only doing two working sets of everything.

Erika

  1. Monday · Main workout

    Upper body: arms, chest, and delts

    22 min · Dumbbells

    The moves
    1. Bent-over row + lateral raise
    2. Single-arm row
    3. Strict press + rear delt fly
    4. Supinated biceps curl + skull crusher
    5. Front raise + Y raise (new)

  2. Tuesday · Abs, optional

    Lower abs and deep core

    10 min · No equipment

  3. Wednesday · Main workout

    Lower body: glutes, legs, and stability

    29 min · Dumbbells, mini band, yoga block

    The moves
    1. Banded hamstring curl
    2. Romanian deadlift + sumo squat
    3. Reverse lunge
    4. B-stance glute bridge
    5. Band adduction + bridge abduction

  4. Thursday · Abs, optional

    Core and obliques with a dumbbell

    11 min · One dumbbell

    The moves
    1. Dumbbell dead bug
    2. Dumbbell crunches
    3. Plank pull-throughs
    4. Overhead marches
    5. Dumbbell side bends
    6. Wood chops

  5. Friday · Main workout

    Upper body: arms, delts, and back

    22 min · Dumbbells, long band

    The moves
    1. Band pull-apart + overhead press
    2. Lat pullover + biceps curl
    3. Lateral raise, light + heavy
    4. Hammer curl + triceps extension
    5. Bent-over row + face pull (new)

  6. Saturday

    Rest day. Take a walk and hit your steps. Your goal this phase: 6,000 steps a day.

  7. Sunday · Mobility, optional

    Foam rolling for sore muscles

    16 min · Foam roller

Week 4 of 6 · Phase 1

Three sets of everything

The same workouts as week 3, now with 3 sets of everything.

  • 3 workouts a week, plus optional abs and mobility
  • 6,000 steps a day

Push yourself, whether that's slowing down your reps, controlling them more, or increasing the weight you're using. Progression is very flexible.

Erika

  1. Monday · Main workout

    Upper body: back, arms, and shoulders

    31 min · Dumbbells

    The moves
    1. Bent-over row + lateral raise
    2. Single-arm row
    3. Strict press + rear delt fly
    4. Supinated biceps curl + skull crusher
    5. Front raise + Y raise

  2. Tuesday · Abs, optional

    Deep core with a dumbbell

    11 min · One dumbbell

  3. Wednesday · Main workout

    Lower body: glutes and legs

    41 min · Dumbbells, mini band, yoga block

    The moves
    1. Banded hamstring curl
    2. Romanian deadlift + sumo squat
    3. Reverse lunge
    4. B-stance glute bridge
    5. Band adduction + bridge abduction

  4. Thursday · Abs, optional

    Standing abs with a light weight

    10 min · One light dumbbell

    The moves
    1. Overhead march
    2. Side crunches
    3. Side overhead marches
    4. Overhead side crunches
    5. Standing twists
    6. Pass-throughs

  5. Friday · Main workout

    Full upper body

    31 min · Dumbbells, long band

    The moves
    1. Band pull-apart + overhead press
    2. Lat pullover + biceps curl
    3. Lateral raise, light + heavy
    4. Hammer curl + triceps extension
    5. Bent-over row + face pull

  6. Saturday

    Rest day. Take a walk and hit your steps. Your goal this phase: 6,000 steps a day.

  7. Sunday · Mobility, optional

    Zero-effort floor stretch

    21 min · No equipment

Week 5 of 6 · Phase 2

Four strength days

A second lower body day joins the week (kind to cranky knees), the last new superset is added with 2 sets of everything, and your step goal goes up to 7,000 a day.

  • 4 workouts a week, plus optional abs and mobility
  • 7,000 steps a day

This is the last superset we're going to add. Because we're adding another two exercises, we're only doing two rounds of everything.

Erika

  1. Monday · Main workout

    Upper body: shoulders, back, and arms

    26 min · Dumbbells

    The moves
    1. Bent-over row + lateral raise
    2. Single-arm row
    3. Strict press + rear delt fly
    4. Biceps curl + skull crusher
    5. Front raise + Y raise
    6. Kneeling push-up + plank (new)

  2. Tuesday · Abs, optional

    Strong core, no equipment

    10 min · No equipment

    The moves
    1. 360 breath
    2. Glute bridge
    3. Pelvic tilts
    4. Heel slides
    5. Toe taps
    6. Dead bugs
    7. Reverse crunch
    8. Bird dog
    9. Plank
    10. Side plank

  3. Wednesday · Main workout

    Lower body: glute focus

    33 min · Dumbbells, mini band, yoga block

    The moves
    1. Banded hamstring curl
    2. Romanian deadlift + sumo squat
    3. Reverse lunge
    4. B-stance glute bridge
    5. Lying adduction + bridge abduction
    6. Block dead bug (new)

  4. Thursday · Abs, optional

    Lower abs, no talking

    10 min · No equipment

    The moves
    1. 360 breath
    2. Glute bridge
    3. Pelvic tilts
    4. Heel slides
    5. Toe taps
    6. Dead bugs
    7. Reverse crunch
    8. Bird dog
    9. Plank
    10. Side plank

  5. Friday · Main workout

    Upper body: back, shoulders, and arms

    26 min · Dumbbells, long band, foam roller

    The moves
    1. Band pull-apart + overhead press
    2. Lat pullover + biceps curl
    3. Lateral raise, light + heavy partials
    4. Hammer curl + triceps extension
    5. Bent-over row + face pull
    6. Kneeling push-up + chest fly on a foam roller (new)

  6. Saturday · Main workout

    Lower body, knee-friendly

    34 min · Dumbbells, mini band

    The moves
    1. Single-leg glute bridge
    2. Step-down
    3. Goblet squat + calf raise
    4. Stiff-leg + bent-knee Romanian deadlift
    5. Glute med kickback
    6. Lying hip raise

  7. Sunday · Mobility, optional

    Rest day stretch, no talking

    10 min · No equipment

Week 6 of 6 · Phase 2

Finish strong

The same workouts as week 5, now with 3 sets of everything. The longest workouts of the program, 35 to 45 minutes.

  • 4 workouts a week, plus optional abs and mobility
  • 7,000 steps a day

Push yourself. You should wonder if you're going to be able to get the last couple reps.

Erika

  1. Monday · Main workout

    Full upper body

    37 min · Dumbbells

    The moves
    1. Bent-over row + lateral raise
    2. Single-arm row
    3. Strict press + rear delt fly
    4. Biceps curl + skull crusher
    5. Front raise + bent-over Y raise
    6. Kneeling push-up + plank

  2. Tuesday · Abs, optional

    Deep core, no equipment

    11 min · No equipment

    The moves
    1. Pelvic tilt
    2. 360 breath
    3. Heel walkout
    4. Toe tap
    5. Bent-knee leg drop
    6. Dead bug
    7. Heel slides
    8. Curl-up
    9. Reverse crunch
    10. Elbow plank tap

  3. Wednesday · Main workout

    Glute day

    48 min · Dumbbells, mini band, yoga block

  4. Thursday · Abs, optional

    Core stability and bracing

    11 min · Ankle weights (optional)

  5. Friday · Main workout

    Total upper body

    37 min · Dumbbells, long band, foam roller

    The moves
    1. Band pull-apart + overhead press
    2. Lat pullover + biceps curl
    3. Lateral raise, light + heavy partials
    4. Hammer curl + triceps extension
    5. Bent-over row + face pull
    6. Kneeling push-up + chest fly on a foam roller

  6. Saturday · Main workout

    Lower body, glute focus

    48 min · Dumbbells, mini band, yoga block

    The moves
    1. Single-leg glute bridge
    2. Step-down
    3. Goblet squat + calf raise
    4. Stiff-leg + bent-knee Romanian deadlift
    5. Glute med kickback
    6. Lying hip raise

  7. Sunday · Mobility, optional

    Your pick: foam rolling, or any mobility video you liked

    16 min · Foam roller

    There’s no new mobility video this week. Repeat this one from week 3, or any other you enjoyed.

If you'd like a plan built around your body, your schedule, and your goals, with me checking your form, that's what I do online.

Book a free 15-min callPrefer writing? Apply

What BLOOM is

BLOOM is built on one simple idea: do the basics well, and do a little more each week. You repeat the same moves for weeks at a time, so you actually learn them, and each week adds a set, a new superset, or a little more weight.

I coach you through every move as we go, with cues on form the whole way. I give you enough rest to really challenge yourself, so by the last couple of reps you should wonder if you're going to get them.

Outside your workouts, a daily step goal does a lot of quiet work. It's realistic and achievable, but it won't happen by accident if you're at your desk all day.

Consistent over perfect. Keep showing up.

I'm Erika Vig (competing as Erika Kehrwald), an IFBB Pro bikini bodybuilder and NASM, ACE, Precision Nutrition, and N1 Education certified coach. About me

Two phases

  • Phase 1, weeks 1–4. 3 workouts a week, plus optional abs and mobility. 6,000 steps a day.
  • Phase 2, weeks 5–6. 4 workouts a week, plus optional abs and mobility. 7,000 steps a day.

It's for you if

  • You want to start strength training and don't know where to begin. Total beginners welcome.
  • You'd rather train at home than figure out a gym.
  • You have 20–45 minutes, three or four times a week.
  • You've started before and fallen off, and want a plan that tells you exactly what to do today.

What you need

Must-haves

  • DumbbellsEvery workout. A lighter pair and a heavier pair helps.
  • Mini bandLower body days
  • Long resistance bandSome upper body days

Nice to have

  • Yoga blockSome lower body days
  • Foam rollerMobility days and a few upper body moves
  • A matAbs and mobility days

Nothing fancy needed. The gear I use is in my Amazon picks (as an Amazon Associate I earn from qualifying purchases).

After BLOOM

Six weeks in, you know the moves and you've built the habit. Here's where to go next.

Mix in single workouts

Follow-along workouts by body part, for days you want something different. Same dumbbells and bands.

See free workouts

Get a plan built for you

Training and nutrition around your life, weekly video check-ins, and form feedback. From anywhere.

See online coaching

Train with me in person

One-on-one at The Lab Gym in San Ramon, or in your home across the East Bay.

See in-person training

Questions about BLOOM

Is BLOOM really free?

Yes. Every workout is free on my YouTube channel, and this page puts them in order for you. No sign-up, no email, no app.

Can a total beginner do BLOOM?

Yes, BLOOM is made for beginners too. Total beginners welcome. I coach you through every move as we go, every strength workout starts with a warm-up, week 1 is short, and you repeat the same moves for weeks, so you get to learn them properly. Start lighter than you think you need.

What weights should I use for BLOOM?

Grab a lighter pair and a heavier pair of dumbbells: the lighter one for raises and arms, the heavier one for rows. For Romanian deadlifts and sumo squats, use one heavy dumbbell (if yours are under 25 pounds, hold two). Each set runs on a timer, so the way to progress is weight: by the last couple of reps, you should wonder if you'll get them, with your form still clean. Too light or too heavy, just swap for the next set. The RIR calculator can help you pick your next weight.

How do I learn good form for the BLOOM moves?

I coach you through every move as we go, with cues on form the whole way through each workout. If you want to learn more about a move, my exercise library has short how-to clips with form tips. And if you'd like me to check your form, I do that in online coaching.

Do I have to do the abs and mobility videos?

No, they're optional. The strength workouts are the program. If you have 10 more minutes, the abs videos are a great add-on on Tuesdays and Thursdays, and a mobility video is lovely on Sunday.

What if I miss a workout or a whole week?

Pick up where you left off. Don't restart and don't try to double up. Your ticks are saved on this device, so the "Continue" button at the top of the page takes you straight to your next workout.

Will BLOOM give me visible abs or help me lose fat?

BLOOM builds strength and muscle. Seeing your abs and losing fat come down mostly to nutrition. Start with the free macro calculator, or I can build your nutrition with you in online coaching.

Can I do BLOOM with knee or back pain?

Check with your doctor first, and skip any move that hurts. Week 5 has a knee-friendly lower body workout. If you want training built around an injury, my clients work with a Doctor of Physical Therapy on my team.

Can I do BLOOM at the gym?

Yes. All you need is dumbbells, a couple of bands, and a little floor space, so it works at home, at the gym, or in a hotel room.

Erika coaching a client on the seated leg curl at The Lab Gym in San Ramon

There’s no perfect time to start

When you want more than a video, let's build a plan around the life you have right now.

  1. A free 15-minute call about your goals and schedule
  2. Your custom plan, in person or in the app
  3. We adjust as you go, including when life gets busy
Book a free 15-min callPrefer writing? Apply

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