# Dumbbell Muscle Growth Path

Build lean muscle and stay energized using your dumbbells at home.

## Lower Body & Core

You'll fire up your legs and build a stronger core — every rep counts and you'll feel the difference by the end!

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 5 Inchworm
- 1 × 30s Kneeling Hip Flexor Stretch

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Lunge - Dumbbell
- 2 × 10 Glute Bridge (Single-Leg)
- 2 × 12 Sit-Up
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Reclined Twist


## Full Body Strength

You'll move through a simple full-body routine that builds real strength from the ground up — great form, great feel, great start.

### Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Cobra Stretch


## 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!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Lateral Raise - Dumbbell
- 2 × 10 Dead Bug

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Active Recovery

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.

### Joint Circles & Dynamic Flow

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Butterfly Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Mobility Flow

You'll move through a gentle head-to-toe flow that leaves your whole body feeling looser, lighter, and ready for anything.

### Joint Circles

- 1 × 30s Ankle Circle
- 1 × 30s Hip Circle
- 1 × 30s Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 10 Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose


## Full Body Conditioning

You'll work every major muscle group with controlled, purposeful movements — building a solid foundation of strength and body awareness.

### Warm-up

- 1 × 40s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Leg Swing (Front & Side) _(Each side)_

### Main

- **Superset · 3 rounds**
  - 10 Floor Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 10 Squat - Dumbbell
  - 10 Dead Bug _(Each side)_
- 3 × 12 Glute Bridge

### Cool-down

- 1 × 40s Cat-Cow
- 1 × 30s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Child's Pose


## Total Rest

You'll ease tension and restore your body with gentle flowing movement and long, relaxing holds — exactly what you need after a full week of training.

### Joint Circles & Dynamic Flow

- 1 × 10 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Elbow Circle
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle
- 1 × 30s Cat-Cow _(Flow slowly with your breath)_
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Squat (Dynamic Mobility)

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (90/90) _(Right)_
- 1 × 40s Hamstring Stretch (90/90) _(Left)_
- 1 × 40s Frog Pose
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Calf Stretch _(Each side)_
- 1 × 60s Savasana _(Let your whole body relax)_


## Total Rest

You'll ease tension, open up tight spots, and leave feeling looser and refreshed — the perfect way to close out your first week.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side)
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 8 Inchworm
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (90/90) _(Right)_
- 1 × 40s Hamstring Stretch (90/90) _(Left)_
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Calf Stretch _(Right)_
- 1 × 40s Calf Stretch _(Left)_
- 1 × 40s Lying Crossover Stretch _(Right)_
- 1 × 40s Lying Crossover Stretch _(Left)_
- 1 × 60s Savasana


## Hypertrophy Push & Pull

You'll build real upper-body strength through push and pull work that leaves your shoulders, chest, and back feeling strong and pumped. Higher reps today mean more time working — and more progress to show for it.

### Warm-up

- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 10 Shoulder Stretch (Cross-Body) _(Each side)_

### Main

- **Superset · 3 rounds**
  - 8 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell _(Hinge at hips, chest proud)_
- **Superset · 3 rounds**
  - 10 Shoulder Press (Seated) - Dumbbell _(Press straight overhead)_
  - 12 Rear Delt Fly - Dumbbell _(Squeeze shoulder blades)_
- 3 × 12 Bicep Curl - Dumbbell

### Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Child's Pose Lat Stretch