Build solid muscle and stay energized using dumbbells, bands, and a bench.
Routines in this Program
Upper Body Hypertrophy
You'll fire up your chest, back, and shoulders with a solid mix of pressing and pulling — leaving you feeling strong and pumped without overdoing it.
Lower Body Foundation
You'll fire up your legs and build real lower-body strength — squats, deadlifts, and single-leg work that'll leave you feeling powerful and grounded.
Active Recovery
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.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.