Gain lean muscle and improve your range of motion with focused dumbbell training.
Routines in this Program
Full Body Pump
You'll move through a simple full-body routine that builds real strength from the ground up — great form, great feel, great start.
Rest Day
You'll melt away any tightness from the past two days with a gentle, flowing stretch session — leaving you feeling looser, refreshed, and ready for what's next.
Full Body Hypertrophy
You'll move through a simple full-body routine that builds real strength from the ground up — great form, great feel, great start.
Upper Body Hypertrophy
You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!
Lower Body Strength
You'll fire up your legs and build a stronger core — every rep counts and you'll feel the difference by the end!
Active Recovery
You'll move through a gentle head-to-toe flow that leaves your whole body feeling looser, lighter, and ready for anything.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.