paragon training methods db quickie

30-Min DB Quickie

Paragon Quickies are perfect for travel, home workouts, lunch hour workouts, and busy days (or seasons of life). Workouts are fun, fast, and effective, and all you need is a few pairs of dumbbells.

When Quickies only take 30 minutes, there’s always time to get it in! (:

To get access to this program, you’ll need to sign up for the Paragon DB-Only Membership. All the workouts in the DB Bundle have progressive overload and new cycles begin every 6 weeks.

Ready to join us? Click here to join!


General Program Info

  • 30-Min workouts
  • 4 Lift sessions per week 
  • Optional 5th conditioning day
  • 6-Week hypertrophy/metabolic conditioning cycles
  • Included in the DB-Only Physique Bundle

Equipment Needed

  • Dumbbells
  • Bench (preferably one that inclines)
  • Resistance bands (purchase here)

Who is DB Quickie For?

  • Anyone in a busy season of life
  • New / busy parents, students
  • Those who travel frequently
  • Anyone who can’t (or doesn’t want to) spend hours and hours in the gym

DB Quickie vs DB Physique Programs

DB Quickie:

  • 30-Min Workouts. Hit it and quit it!
  • 6-Week Training Cycles. Cycles = Hypertrophy/Metabolic Conditioning.
  • Programming: bodybuilding, strength training, HIIT/Conditioning.
  • 1 Repeating Movement Per Day. If DB Bench is programmed on Monday, you’ll see DB Bench every single Monday for all six weeks of the cycle. The goal is to increase weight or difficulty each week, so that you get stronger over time. Repeating movements will change every 6-weeks.

DB Physique Programs:

  • 60-Min workouts. Choice to lift 3 or 4 days per week.
  • 12-Week training cycles. DB Physique is always in Hypertrophy.
  • Programming: bodybuilding and strength training. You have the option to complete 1-3 Zone 2 / Zone 5 cardio sessions per week, if you wish to.
  • 2 Repeating Movements Per Day. Repeating movements change every 12 weeks.

DB Quickie Sample Workout

In our training app, we have detailed workout instructions, movement modification and substitution ideas, and over 600+ movement demo videos.


Tips For Following DB Quickie

1. Choose your starting weight wisely. Each week, you should be increasing weight/difficulty on the repeating movements from the previous week.

2. All movements/lifts should be completed with a 2-3 second tempo. That means one-one-thousand. Two-one-thousand…

3. You may see large rep ranges in programming. For example, 8-20 Reps. This large rep range is because some people may only have a few pairs of dumbbells, whereas others may have access to tons of dumbbells.

  • Have tons of dumbbells? Get heavy and aim for the lower end of the rep range programmed. Pick a weight you can do for a challenging ~8-10 reps.
  • Working with limited equipment? You’ll likely end up doing more reps since you’re unable to go heavy. If completing ~18-20 reps with ease, you may need to add an additional set.
  • Have access to a barbell? Feel free to sub it in where possible if it lets you hit heavier weights on movements and lifts!

Ways To Increase Difficulty

  • Increase Weight
  • Increase Reps 
  • Increase Time Under Tension (aka increasing tempo)
  • Add Pauses (ex: 1-second hold at contraction during DB Row)
  • Increase Quality of Movement (working to improve movement patterns and maximize the mind-muscle connection with muscles being worked)

Example: Access to Tons of DBs

3 Sets x 6-20 Reps. Aim for lower end of rep range.

  • Week 1: 3 Sets x 6-8 Reps  = 15 lbs 
  • Week 2: 3 Sets x 6-8 Reps  = 20 lbs
  • Week 3: 3 Sets x 6-8 Reps  = 25 lbs
  • Week 4: 3 Sets x 6-8 Reps  = 30 lbs
  • Week 5: 3 Sets x 6-8 Reps  = 30 lbs
  • Week 6: 3 Sets x 6-8 Reps  = 35 lbs 

Example: Only Have 3 Pairs of DBs

3 Sets x 6-20 Reps. Aim for the higher end of the rep range.

  • Week 1: 15 lbs = 3 Sets x 10-12 Reps 
  • Week 2: 15 lbs = 3 Sets x 12-14 Reps 
  • Week 3: 15 lbs = 3 Sets x 14-16 Reps 
  • Week 4: 15 lbs = 3 Sets x 16-18 Reps 
  • Week 5: 15 lbs = 3 Sets x 18-20 Reps 
  • Week 6: 15 lbs = 4 Sets x 18-20 Reps 

Ready to Join the Fun?

LCK and Bryan from Paragon Training Methods

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“They say the best companies from solving a problem. Paragon Training Methods started w/ solving mine.”

– Paragon Founder, LCK 

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