Build solid muscle and improve your range of motion with barbell and dumbbell training.
Routines in this Program
Full Body Strength
Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and bench press, moving with intention on every rep. Expect to finish feeling strong, confident, and ready to keep coming back.
Upper Body Hypertrophy
Welcome to Day 1 of your 28-day journey! Today you'll build a solid upper body foundation with controlled presses and rows — expect to leave feeling strong, confident, and ready for more.
Active Recovery
A gentle, feel-good session designed to loosen up your muscles and get your blood flowing without any strain. Think of this as a reward for your body — move slowly, breathe deeply, and enjoy the rest!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.