Gain lean muscle and improve your range of motion with these guided sessions.
Routines in this Program
Full Body Mobility
You'll melt away tension with a full-body flow that leaves your joints feeling open, loose, and ready for anything. Take your time, breathe deep, and enjoy the release.
Full Body Conditioning
You'll hit every muscle group in one energizing circuit — expect a satisfying burn and a serious boost to your strength and endurance!
Final Strength Test
You'll challenge every muscle with crisp, focused sets — finishing the week strong and feeling powerful from head to toe.
Rest Day
You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle head-to-toe reset for your body.
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.
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 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!
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.
Rest Day
You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle head-to-toe reset for your body.
Upper Body Strength
You'll push and pull your way to stronger shoulders, chest, and back — heavier loads, real progress, and a satisfying burn from start to finish.
Upper Body Hypertrophy
You'll push and pull your way to stronger shoulders, chest, and back — heavier loads, real progress, and a satisfying burn from start to finish.
Lower Body Flow
You'll strengthen your legs and glutes from every angle — squats, hinges, and single-leg work to build real lower body power and balance.
Upper Body Control
You'll move through deliberate, slow reps to lock in your upper body strength — feel every muscle working and walk away knowing you've earned it.
Full Body Mobility
You'll move through a gentle full-body flow that loosens every joint and leaves you feeling tall, relaxed, and refreshed. Perfect for letting your body recover and recharge.
Full Body Maintenance
You'll challenge every muscle with crisp, focused sets — finishing the week strong and feeling powerful from head to toe.
Rest Day
You'll melt away any lingering tension with a gentle head-to-toe flow — leaving you feeling loose, refreshed, and ready for the final stretch of your program.
Rest Day
You'll melt away any lingering tension with a gentle head-to-toe flow — leaving you feeling loose, refreshed, and ready for the final stretch of your program.
Follow this program in Fitloop
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