Build serious muscle and improve your range of motion with focused dumbbell training.
Routines in this Program
Full Body Hypertrophy
You'll hit every muscle group with a crisp, efficient full-body session — expect a satisfying burn and a strong finish in under 35 minutes.
Rest Day
You'll feel looser, lighter, and refreshed — a gentle head-to-toe flow to melt away any tension from the week's training.
Lower Body Strength
Today you'll build serious lower body strength by squatting and lunging deep – every rep counts for quality over quantity. Expect to feel your quads, glutes, and hamstrings working hard while you lay a rock-solid foundation for the weeks ahead!
Lower Body Power
You'll fire up your legs with explosive squats and heavy hinges — leaving you feeling powerful and strong from the ground up.
Rest Day
You'll loosen up tight spots and feel refreshed from head to toe — gentle, flowing, and exactly what your body needs today.
Lower Body Strength
Build a rock-solid lower body foundation with heavy goblet squats and lunges as your anchors. Expect controlled, purposeful reps that dial in your form while laying the groundwork for serious strength gains ahead.
Active Recovery
Melt away tightness in your hips and shoulders with deep, satisfying holds that build real flexibility over time. This session is all about breathing into the stretch and moving with intention — your body will thank you.
Full Body Hypertrophy
A balanced full-body session designed to build a strong foundation through controlled, deliberate movement. You'll work every major muscle group with steady tempo and great form — quality over quantity today!
Rest Day
A gentle walk to get your blood moving and help your muscles recover — you'll feel refreshed and ready for the days ahead. Keep the pace easy and enjoy the movement!
Upper Body Accessory
Kick off your 28-day journey with a focused upper body session built around quality over quantity. You'll move with control and intention, leaving the gym feeling strong and dialed-in — not wrecked.
Rest Day
You'll melt away any lingering tension with a gentle head-to-toe mobility flow — leaving you feeling loose, refreshed, and ready for the week ahead.
Upper Body Push & Pull
Kick off your 28-day journey with a focused upper body session built around quality over quantity. You'll move with control and intention, leaving the gym feeling strong and dialed-in — not wrecked.
Upper Body Push & Pull
You'll push and pull your way to a stronger upper body — expect your chest, back, and shoulders to feel seriously worked by the end.
Rest Day
You'll feel looser, lighter, and refreshed — a gentle head-to-toe flow to melt away any tension from the week's training.
Lower Body Strength
You'll build serious leg and hip strength with heavy squats and deadlifts — leaving the gym feeling strong and accomplished.
Upper Body Power
You'll hit your chest, back, and shoulders hard with heavier loads and lower reps — leaving you feeling strong and fired up. Push and pull in perfect balance for real upper-body gains.
Follow this program in Fitloop
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