What’s your current goal and weekly schedule? I’ll build a personalized 3- or 4-day plan around your time and equipment, and set simple nutrition targets — like 100–120g protein per day — so you can train with purpose and see progress… If you’ve only got 30–40 minutes, we can make a full-body dumbbell circuit that fits.
Goal: drop 10–12 lbs and keep my lifts moving up; I can train 3–4 days after work for ‘30–40 minutes’ with only dumbbells, a bench, and a band, but , hitting 120g protein daily still trips me up… Could you build a 3-day full-body circuit with a 4th optional day and set protein at 100g to start, plus a quick breakfast plan so I don’t fall behind?
I’d run an A/B full-body for “30–40 minutes” with your dumbbells, bench, and band, @joelM456. Start each day with one heavy lift (goblet squat or DB bench) for 4x6–8, then a 12–15 min circuit (DB row, RDL, split squat, band pull-aparts) and add 1 rep or 5 lb weekly. Keep the 120g protein but only a 300–400 kcal deficit so lifts still climb; if recovery dips, drop a circuit round, not the heavy set.