Develop functional strength and gymnastic proficiency using your dumbbells.
Routines in this Program
Upper Body Push & Pull
Kick off your 28-day journey with a clean, focused upper body session — you'll build a strong foundation with controlled presses and rows that will pay dividends all month long. Expect a satisfying pump and a workout that leaves you feeling capable, not crushed.
Handstand & Core Basics
Sharpen your movement quality with focused handstand and hollow body work. Expect deliberate, controlled holds that build real body awareness and set a strong foundation for the weeks ahead.
Rest and Recovery
Give your body the reset it deserves. This gentle session combines light movement and foam rolling to flush out soreness and keep you loose heading into your next peak-phase push.
Full Body Hypertrophy
A solid full-body session built around smooth, controlled movements — you'll feel strong and focused without burning out. Perfect for locking in your technique and setting the tone for the next 4 weeks.
Push & Pull Power
Time to push your limits — this peak-phase session hits heavy compound presses and rows to build serious upper body strength, then finishes with targeted accessories to lock in every muscle. Expect to work hard and leave feeling powerful.
Legs & Hinge Emphasis
This is your peak intensity lower body session — expect heavy hinge work and explosive power that will push your legs and posterior chain to the limit. Stay focused, move with intent, and leave everything on the floor.
Mobility Flow
Unlock tight shoulders and open up your hips with this dedicated mobility session — perfect active recovery to keep your movement patterns feeling smooth and controlled heading into the next training week.
Rest and Recovery
A gentle active recovery day to keep your body moving and your blood flowing. This easy walk and mobility flow will help you bounce back stronger for your next session!
Lower Body Power
Today's session zeroes in on deep, controlled lower body movement — expect goblet squats and lunges that challenge your range of motion and build a rock-solid foundation for the weeks ahead. Keep every rep slow and deliberate; quality over quantity is the name of the game.
Handstand & Core Basics
A focused skill session to build your handstand confidence and hollow body strength. Move slowly, breathe through each hold, and prioritize clean form over everything else.
Rest and Recovery
A gentle active recovery day to keep your body moving and your blood flowing. This easy walk and mobility flow will help you bounce back stronger for your next session!
Follow this program in Fitloop
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