Gain lean muscle and improve your range of motion with these guided sessions.
Routines in this Program
Upper Body Hypertrophy
A steady, confidence-building upper body session focused on getting your form dialed in. You'll work through chest and back movements with dumbbells, leaving feeling accomplished and ready to build on next session.
Active Recovery
Today is all about letting your body recover and recharge! A gentle 20-minute walk will keep your blood flowing and help ease any soreness from yesterday's workout — you'll feel better for it.
Lower Body Foundation
Build strong, stable legs from the ground up! Today you'll master goblet squats and lunges to develop the leg strength and balance that will carry you through the next 4 weeks. Take your time, focus on your form, and enjoy the burn!
Full Body Circuit
Welcome to Day 1 of your 28-day journey! Today you'll build a solid foundation with controlled, full-body dumbbell movements that will set you up for serious progress ahead. Expect to feel strong, focused, and just the right amount of worked by the end.
Lower Body Volume
Time to build serious lower body strength! You'll power through squats, lunges, and key accessory moves to develop your legs and glutes — keep pushing a little harder than last time!
Upper Body Push & Pull
A steady, confidence-building upper body session focused on getting your form dialed in. You'll work through chest and back movements with dumbbells, leaving feeling accomplished and ready to build on next session.
Rest Day
A gentle active recovery session to keep your body moving and your blood flowing without any stress on your muscles. You'll feel refreshed and ready to tackle the rest of the week!
Upper Body Hypertrophy
Build real upper body strength with slow, controlled reps that make every muscle work harder. You'll finish feeling accomplished and pumped — perfect for your second week of building!
Upper Body Focus
You'll strengthen your back and chest from every angle, leaving your upper body feeling pumped and balanced. Short rest periods keep things moving — expect a satisfying burn!
Dynamic Flexibility
Loosen up from head to toe with this gentle, band-assisted stretch session — you'll feel more open, relaxed, and ready to tackle the rest of the week!
Full Body Strength
A balanced full-body session blending heavy dumbbell lifts with resistance band work to build strength from head to toe. Expect a satisfying burn as you tackle compound moves and targeted accessories!
Rest Day
A gentle active recovery session to keep your body moving and your blood flowing without any stress on your muscles. You'll feel refreshed and ready to tackle the rest of the week!
Rest Day
Today is all about letting your body recover and recharge! A gentle 20-minute walk will keep your blood flowing and help ease any soreness from yesterday's workout — you'll feel better for it.
Full Body Mobility
Give your body the recovery it deserves! This gentle mobility session will open up tight hips and stiff shoulders, leaving you feeling looser, more balanced, and ready for the days ahead.
Lower Body Power
You'll build powerful legs and a strong posterior chain — expect to feel the burn in your quads, glutes, and hamstrings. Explosive jumps and controlled slow lowering will leave you feeling strong and accomplished.
Follow this program in Fitloop
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