Build solid muscle using simple dumbbells and resistance bands.
Routines in this Program
Upper Body Push & Pull
A great starting point for your 28-day journey! You'll build a solid upper body foundation with controlled dumbbell presses and rows — expect to feel strong, confident, and ready for what's ahead.
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.
Lower Body Strength
Get ready to build strong, powerful legs from the ground up! This session focuses on quality movement and body awareness — you'll feel your glutes, quads, and hamstrings working together as you master the fundamentals.
Active Recovery
A gentle head-to-toe stretch session to ease soreness, improve flexibility, and keep your body moving on your rest day. You'll finish feeling looser, more mobile, and ready for your next workout!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.